Seated Dip Machine
Complete guide to Seated Dip Machine. Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Seated Dip Machine
Add the appropriate amount of weight and sit on the seated dip machine.
Grab the handles and position your hands beside your hips.
Engage your abs and take a breath.
Press the handles down by extending your elbows, squeezing your triceps at the bottom and exhale.
Slowly allow the handles to rise back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |