Dip Machine

Triceps

Dip Machine

LevelBeginner EquipmentMachine MechanicCompound ForcePush

A seated machine dip that presses a handle down to train the triceps with support for your body.

Strength

Primary musclesTriceps

Secondary musclesChest Shoulders

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 15–26 kcal (±25 %)

Muscle mass worked10 %

Effort during a set5.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust the seat so the handles are at shoulder height.
2Sit with your back against the pad and grip the handles.
3Set your feet flat on the floor.

How to perform

1Press the handles down until your arms are straight.
2Keep your shoulders down and back.
3Pause at the bottom.
4Return slowly until your upper arms are about parallel to the floor.