Dip - Seated (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the dip machine so that your arms are at a comfortable angle when you grip the handles.
   • Sit down on the machine with your back against the pad and your feet flat on the floor or on the footrests.
2. Step 2Grip the Handles
   • Reach for the handles with both hands, ensuring your grip is firm and comfortable.
   • Your hands should be shoulder-width apart, with your palms facing down.
3. Step 3Position Your Body
   • Engage your core and keep your back pressed against the pad throughout the exercise.
   • Ensure your shoulders are down and away from your ears to maintain proper posture.
4. Step 4Lower Your Body
   • Slowly lower your body by bending your elbows, keeping them close to your sides.
   • Lower yourself until your elbows are at about a 90-degree angle or slightly below, depending on your comfort level.
5. Step 5Push Back Up
   • Press through your palms to lift your body back to the starting position, extending your arms fully.
   • Keep your movements controlled and avoid locking your elbows at the top.
6. Step 6Repeat
   • Repeat the lowering and pushing motion for the desired number of repetitions, maintaining good form throughout.
7. Step 7Finish the Exercise
   • After completing your reps, carefully step off the machine.
   • Ensure you maintain your balance and posture as you exit the machine.