Plate Loaded Machine Dip

Plate Loaded Machine Dip is a beginner compound push using machine. It loads Triceps.

Why this lift

The Plate Loaded Machine Dip is a beginner compound push lift. It primarily loads Triceps. Chest, 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 Plate Loaded Machine Dips.

The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Triceps
• Secondary: Chest, 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 Triceps.
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 Plate Loaded 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 Plate Loaded Machine Dip does not agree with you, Bar Pushdown trains Triceps with a different setup.

Related lifts

• Bar Pushdown Triceps
• Barbell JM Press Triceps
• Barbell Overhead Tricep Extension Triceps
• Barbell Skullcrusher Triceps
• Bench Dip Triceps
• Cable Cuffed Single Arm Tricep Extension Triceps

FAQ

What muscles does the Plate Loaded Machine Dip work?

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

What equipment do I need for the Plate Loaded Machine Dip?

You need machine.

Is the Plate Loaded Machine Dip suitable for beginners?

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