Step by step
- Adjust the seat so the handles are at chest height with your elbows bent.
- Sit with your back supported and grab the handles.
- Press down until your arms are straight.
- Return slowly until your elbows are at about 90°.
Tip: It's a good alternative to parallel bar dips while you build strength.
Common mistakes
Keep your elbows close to your body so your triceps do the work.
Keep your shoulders down.
Straighten your arms fully at the bottom.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Does it work the chest too?
A little, especially if you lean forward. With your torso upright the focus is on your triceps.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add dip machine to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.