What you'll gain

• Builds chest and triceps strength with scalable, dialable load.

• Creates a safe progression path toward unassisted parallel bar dips.

• Trains vertical pressing without the wrist demand of barbell work.

Step-by-Step Instructions

1. 1

   Set the seat height so your shoulders sit just above the handles when your arms are fully extended down.

2. 2

   Grip the handles with palms facing each other and press your back firmly into the pad.

3. 3

   Push the handles down and slightly forward by extending the elbows and engaging the chest and triceps.

4. 4

   Lock out at the bottom without slamming the joints, holding the squeeze for a beat.

5. 5

   Let the handles return slowly over 2 to 3 seconds until the elbows reach about 90 degrees.

6. 6

   Reset your posture and repeat for 8 to 12 reps, keeping the chest tall the whole set.

Common Mistakes

• Letting the elbows flare wide, which pulls tension off the triceps and stresses the front shoulders.

• Setting the seat too high so the elbows can't reach a full stretch, shortening the working range.

• Letting the stack drop fast at the top of each rep, removing the slow lowering phase.

• Hunching the shoulders forward under load instead of staying tall and proud through the chest.

About This Exercise

The machine dip recreates the parallel-bar dip pattern in a seated, fully supported position. The lifter pushes a pair of handles down and forward against a selectorized stack, working the chest and triceps through a vertical pressing motion. Because load can be dialed in or scaled down, it gives lifters a reliable on-ramp to full bodyweight dips and a way to push close to failure safely. For app and content use, this clip is a clean piece for beginner push-day programming, dip progressions, and gym-only strength tracks where unassisted dips would be a barrier. It also fits naturally in older-adult and return-to-training programs that need pressing volume without joint-loaded bodyweight work.

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