Machine Dip
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Machine
HOW TO PERFORM
- Sit in the machine and set the seat so the handles are level with the lower chest.
- Take the handles with the elbows bent and the torso upright against the back pad.
- Press down until the arms are straight, keeping the shoulders down away from the ears.
- Return under control to a comfortable stretch rather than as deep as it will go.
FORM TIPS
- Seated and fully supported, so unlike a bodyweight dip your own weight is not the load and it does not ask the same of the shoulders.
TARGET MUSCLES
Primary
- Triceps
- Chest
Secondary
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.