At a glance
- Main muscle
- Triceps
- Also works
- Chest
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 5 kg
How to do it
- Torso upright.
- Elbows back.
- Fully extend.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Stable compound for triceps, but little stretch.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Close-Grip Bench Press · Barbell · rating A
- Triceps Pushdown (Bar) · Cable · rating A
- Chest Dips · Bodyweight · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the machine dip.
Let Mitta set the weight.
Mitta plans the machine dip with a weight and rep target for every set, worked out from your last sessions.
Questions about the
machine dip
What muscles does the machine dip work?
The machine dip mainly trains your triceps. Your chest help.
How many reps of the machine dip should I do?
Mitta plans the machine dip at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the machine dip?
Good alternatives that train the same muscle are the close-grip bench press, triceps pushdown (bar) and chest dips.
Is the machine dip good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the machine dip have rating B?
Stable compound for triceps, but little stretch.