Machine Dip

Machine Dip is a beginner compound push using machine. It loads Chest.

Why this lift

The Machine Dip is a beginner compound push lift. It primarily loads Chest. Triceps, Shoulders help. You need machine. Most programs place it near the start of a session, while you are fresh. You may also hear it called Machine Dips.

Chest work in a program is mostly presses and flies. The bar path and elbow angle matter more than grinding extra kilos with a bounced rep. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Chest
• Secondary: Triceps, Shoulders

Setup

• Take machine with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Chest.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Machine Dip as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Machine Dip does not agree with you, Assisted Dip trains Chest with a different setup.

Related lifts

• Assisted Dip Chest
• Barbell Bench Press Chest
• Barbell Guillotine Press Chest
• Barbell Larsen Press Chest
• Cable Chest Press Chest
• Cable Crossover Chest

FAQ

What muscles does the Machine Dip work?

The Machine Dip works Chest (primary), Triceps, Shoulders (secondary).

What equipment do I need for the Machine Dip?

You need machine.

Is the Machine Dip suitable for beginners?

Yes. The Machine Dip is marked beginner in this catalog. Start lighter than you think and film one set from the side.