Triceps · Machines

Lever Seated Dip Machine

The lever seated dip machine is a guided strength exercise designed to isolate the triceps while engaging the lower chest and anterior deltoids as secondary movers. It is accessible for lifters of all experience levels and fits well into the middle or end of an upper-body push workout.

Muscles: Triceps
Equipment: Machines
Type: Strength
Animation: Men and women

How to do it

Sit on the seated dip machine and adjust the seat and weight according to your preference.
Grasp the handles on each side, keeping your elbows close to your body.
Place your feet flat on the floor and keep your back straight against the backrest.
Inhale and brace your core. Exhale as you push down on the handles, extending your arms and lifting your body.
Focus on using your triceps muscles to perform the movement.
Once your arms are fully extended, pause briefly.
Slowly return to the starting position by bending your elbows, controlling the movement.

Common mistakes

Flaring the elbows outward excessively increases shear stress on the shoulder joints and reduces triceps activation.
Shrugging the shoulders up toward the ears compromises scapular depression and strains the upper traps and neck.
Aggressively locking out the elbows at the bottom transfers the load directly onto the joint structures instead of the muscles.
Leaning the torso too far forward turns the movement into a chest press variation rather than a triceps-focused exercise.

Tips

Keep your elbows tucked close to your sides throughout the entire range of motion.
Adjust the seat height so the handles align with your lower ribs at the starting position without forcing your shoulders up.
Control the eccentric return for two to three seconds to maintain constant mechanical tension on the triceps.

Sets and reps

For muscle hypertrophy, perform 3–4 sets of 8–12 reps with 60–90 seconds of rest between sets. For triceps endurance or finishing volume, use 2–3 sets of 12–15 reps with 45–60 seconds of rest.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

How does the seated dip machine compare to bodyweight dips?

The machine provides a stable, fixed path and allows you to select any resistance, making it safer for the shoulders and easier to adjust than bodyweight dips.

What should you do if you feel sharp pain in the front of your shoulders?

Stop the exercise immediately, adjust your seat height to reduce the stretch at the top, and consult a medical specialist if pain persists.

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