About this exercise
The seated dip machine targets the triceps with a controlled pressing movement, making it a beginner-friendly way to build arm strength. The fixed path keeps the focus on the triceps while supporting the body.
Seated dips
Step by step instructions, muscle activation and variants for the Seated dips.
EasyTriceps
How to Perform
- Sit on the machine with your back against the pad and grip the handles
- Position your hands beside your torso with your elbows bent
- Press the handles down by extending your arms until they are nearly straight
- Squeeze your triceps at the bottom of the movement
- Slowly return to the starting position under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Triceps
About the Seated dips
The Seated dips is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.