Seated Dip Machine

Muscles worked by the Seated Dip Machine

Primary

TricepsTriceps Brachii

Secondary

Front DeltsAnterior DeltoidChestPectoralis Major

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Dip Machine

Also called: seated dip machine, tricep dip machine, chest dip machine, seated dip, assisted dip machine.

How to do the Seated Dip Machine

1. Select your weight on the stack and adjust the seat so the handles are at about shoulder height when you are seated.
2. Sit upright with your back against the pad and grip the handles at your sides with your elbows bent.
3. Keep your shoulders down and your chest up, then press the handles down by straightening your elbows.
4. Squeeze your triceps at the bottom, with your arms straight but not locked out hard.
5. Let the handles rise back up under control until your elbows are bent to about 90 degrees.
6. Repeat for the planned repetitions, keeping your back against the pad.

Form tips

• Keep the elbows close to your sides so the work stays on the triceps.
• Do not let the shoulders roll forward or shrug as the handles rise; stop where the stretch in the chest and shoulders is comfortable.
• Keep your back against the pad; leaning forward shifts the work toward the chest.

At a glance

Seated Dip Machine in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Dips
• Chest Dips
• Machine Assisted Dips
• Plate-Loaded Seated Dip Machine
• Ring Dips
• Straight Bar Dips
• Weighted Dips
• Banded Triceps Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "seated-dip-machine",
  "name_en": "Seated Dip Machine",
  "name_de": "Sitzende Dip-Maschine",
  "name_es": "Máquina de Fondos Sentado",
  "description_en": "A selectorized machine version of the dip: seated upright with your back against the pad, you press two lever arms down by your sides until your arms are straight. The movement follows the path of a bodyweight dip, but the load is the weight you select on the stack, and the seat takes your body weight.",
  "description_de": "Eine Maschinenvariante des Dips mit Gewichtsblock: Du sitzt aufrecht mit dem Rücken am Polster und drückst zwei Hebelarme seitlich neben dir nach unten, bis deine Arme gestreckt sind. Die Bewegung folgt dem Weg eines Dips mit dem eigenen Körpergewicht, aber die Last ist das Gewicht, das du am Block einstellst, und der Sitz trägt dein Körpergewicht.",
  "description_es": "Una versión del fondo en máquina de pesas con selector: sentado con la espalda contra el respaldo, empujas dos brazos de palanca hacia abajo a tus costados hasta que los brazos quedan estirados. El movimiento sigue la trayectoria de un fondo con el peso corporal, pero la carga es el peso que eliges en la pila y el asiento soporta tu peso corporal.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "dip_machine",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "pectoralis_major"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "dips",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Select your weight on the stack and adjust the seat so the handles are at about shoulder height when you are seated.",
    "Sit upright with your back against the pad and grip the handles at your sides with your elbows bent.",
    "Keep your shoulders down and your chest up, then press the handles down by straightening your elbows.",
    "Squeeze your triceps at the bottom, with your arms straight but not locked out hard.",
    "Let the handles rise back up under control until your elbows are bent to about 90 degrees.",
    "Repeat for the planned repetitions, keeping your back against the pad."
  ],
  "instructions_de": [
    "Wähle dein Gewicht am Block und stelle den Sitz so ein, dass die Griffe im Sitzen ungefähr auf Schulterhöhe sind.",
    "Setze dich aufrecht mit dem Rücken am Polster und greife die Griffe seitlich mit gebeugten Ellbogen.",
    "Halte die Schultern unten und die Brust oben und drücke die Griffe dann durch Strecken der Ellbogen nach unten.",
    "Spanne den Trizeps unten an, die Arme gestreckt, aber nicht hart durchgedrückt.",
    "Lass die Griffe kontrolliert wieder nach oben steigen, bis die Ellbogen etwa 90 Grad gebeugt sind.",
    "Wiederhole für die geplante Anzahl an Wiederholungen und halte den Rücken dabei am Polster."
  ],
  "instructions_es": [
    "Selecciona el peso en la pila y ajusta el asiento para que las empuñaduras queden aproximadamente a la altura de los hombros cuando estés sentado.",
    "Siéntate erguido con la espalda contra el respaldo y agarra las empuñaduras a tus costados con los codos flexionados.",
    "Mantén los hombros bajos y el pecho alto, y empuja las empuñaduras hacia abajo extendiendo los codos.",
    "Aprieta los tríceps abajo, con los brazos estirados pero sin bloquear los codos con fuerza.",
    "Deja que las empuñaduras suban de nuevo de forma controlada hasta que los codos queden flexionados a unos 90 grados.",
    "Repite el número de repeticiones previsto manteniendo la espalda contra el respaldo."
  ],
  "tips_en": [
    "Keep the elbows close to your sides so the work stays on the triceps.",
    "Do not let the shoulders roll forward or shrug as the handles rise; stop where the stretch in the chest and shoulders is comfortable.",
    "Keep your back against the pad; leaning forward shifts the work toward the chest."
  ],
  "tips_de": [
    "Halte die Ellbogen nah am Körper, damit die Arbeit auf dem Trizeps bleibt.",
    "Lass die Schultern beim Hochkommen der Griffe nicht nach vorn rollen oder hochziehen; stoppe dort, wo die Dehnung in Brust und Schultern angenehm ist.",
    "Halte den Rücken am Polster; Vorbeugen verlagert die Arbeit zur Brust."
  ],
  "tips_es": [
    "Mantén los codos cerca de los costados para que el trabajo se quede en los tríceps.",
    "No dejes que los hombros rueden hacia delante ni se encojan al subir las empuñaduras; detente donde el estiramiento del pecho y los hombros sea cómodo.",
    "Mantén la espalda contra el respaldo; inclinarte hacia delante traslada el trabajo hacia el pecho."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/seated-dip-machine-start.webp",
      "peak": "images/flat/seated-dip-machine-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "seated-dip-machine");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.