Chest
Seated Dip Machine
The Seated Dip Machine is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: triceps (lateral head) 22%, lower chest 18% and triceps (long head) 16%.
How to do it
- Select the weight and set the seat so the handles sit just above hip height.
- Sit with your back against the pad and your feet flat, then grab the handles.
- Start with the elbows bent about 90 degrees and pointing back.
- Press the handles down until your arms are straight.
- Let them rise slowly back to the start.
Tips
- Keep your chest up and back on the pad throughout.
- Think of pushing the handles toward the floor, not forward.
Common mistakes
- Lifting the hips off the seat to finish the rep.
- Letting the elbows flare out wide.
- Letting the stack crash down between reps.
Muscles worked by the Seated Dip Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
An upright torso turns the dip into a triceps press. Dips press the body up from shoulder extension: the lower pec and triceps are prime movers, the front delt assists, and the lower traps hold the shoulder blades down.
Seated Dip Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Seated Dip Machine work?
Mainly the triceps (lateral head) and triceps (long head). The lower chest, triceps (medial head) and front delts assist.
Is the Seated Dip Machine good for beginners?
Yes. The Seated Dip Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Dip Machine?
For example the Assisted Dip Machine, Plate Loaded Tricep Dip Machine and Tricep Press Machine. They train mostly the same muscles.
How do you make the Seated Dip Machine harder?
Add weight or reps, or move on to the Dips and Weighted Dip.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.