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How to do the Dips Machine

Primary: Triceps · also works Chest, Shoulders.

The Dips Machine is a strength training exercise that primarily targets the triceps but also engages the chest and shoulders. This exercise is performed using a dedicated dips machine, which allows for a controlled movement and provides assistance to maintain proper form. It is a compound exercise that involves multiple joints and muscle groups, making it ideal for building upper body strength. By adjusting the settings, you can modify the resistance to match your fitness level. The Dips Machine is suitable for intermediate to advanced lifters who are looking to increase their triceps and chest muscle mass.

Demo video: Dips Machine · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Adjust the seat height and load the desired weight on the dips machine.

  2. 2

    Sit down and secure yourself with the provided restraints. Grasp the handles firmly.

  3. 3

    Press downward to extend your arms fully, engaging your triceps. Pause briefly at the bottom of the movement before returning to the starting position.

Coaching cues

  • Keep your core engaged to maintain a stable posture throughout the exercise.
  • Avoid locking your elbows completely at the bottom to maintain tension on your triceps.
  • Control the movement and avoid using momentum to lift the weight.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Dips Machine alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Band Triceps KickbackResistance Band · beginner Band Triceps ExtensionResistance Band · beginner Bodyweight Triceps ExtensionBodyweight · beginner Dumbbell KickbackDumbbell · beginner Kettlebell Triceps ExtensionKettlebell · beginner Overhead Triceps ExtensionDumbbell · beginner

Frequently asked questions

What muscles does the Dips Machine work?

Primary: Triceps. Secondary: Triceps, Chest, Shoulders

How many sets and reps of Dips Machine should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dips Machine?

Same movement pattern, different equipment: Band Triceps Kickback, Band Triceps Extension, Bodyweight Triceps Extension, Dumbbell Kickback, Kettlebell Triceps Extension, Overhead Triceps Extension.

Is the Dips Machine good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.