In this edition of Exercise Spotlight, we’ll take a closer look at the Seated Dip Machine. I’m talking about the plate loaded version where you face toward the front, not the kind where you sit facing out. The Seated Dip Machine directly targets the triceps, chest, and the front delts. It has quickly become my favorite exercise machine. If you’re ready, let’s find out more about it!!
What Is The Seated Dip Machine
As most lifters know, there are 2 types of dips: chest emphasis and triceps emphasis. In this case, we’re actually targeting both, plus your front delts. There are several ways to do dips, and there’s more than one kind of dip machine. As noted, the machine I’m referring to is a plate-loaded leverage machine. The levers are long and attach to the plate holders at the front. Also as noted, you sit facing the unit. (1)
Muscles Worked
The Seated Dip Machine works all 3 heads of your triceps. Synergists include the front deltoids, chest, lats, rhomboids, and levator scapulae. The biceps brachii act as stabilizers. (1)
Seated Dip Machine Variations
Variations to the Seated Dip Machine include:
Lever Dip Machine
In this case, you face out and sit on a slightly downward-angled seat. This machine is more triceps focused. In this case, the machine uses a weight stack instead of Olympic plates. The biggest advantage of this machine is that you can perform drop sets by quickly changing the pin. (2)
Assisted Triceps Dip
This is a machine that helps you perform various dipping and pulling exercises. You kneel on a pad and the weight stack assists your exercise performance. The machine is a good choice for beginners trying to gain strength. (3, 4)
Triceps Dip
Here is the standard dip that is performed using dip handles. There is a self-standing dip station, or handles that attach to a power rack (for home gyms). Lifters can target the chest by leaning slightly forward, or they can target the triceps by keeping their upper body straight. (5, 6)
Bench Dip
To perform bench dips, place your hands close together and behind you on the edge of a flat bench. You’re hanging off the edge. To perform the exercise, simply dip down and push back up. The only thing you move are your elbows. You have the option of elevating your feet or keeping them straight out in front of you on the floor. (7)
Other Variations
Other variations include using a weight belt on regular triceps dips. This is a power movement and recommended for experienced lifters only.
Using It In Your Routine
As mentioned earlier, we’re using this machine to hit triceps, chest, and front delts. At least, I use it that way, for a few reasons. First, it’s a compound exercise that hits the tri’s hard. Next, it hits the chest.
Now, I have never been a strong bench presser. When I do any type of bench press (free weight or machine), I feel like it aggravates my shoulders. Therefore, I’m using the Seated Dip Machine as the primary movement for my chest. I also use it as my primary triceps movement. Since I’m experiencing mild shoulder problems, it hits my delts with no pain. Finally, it hits my traps. Talk about an all-inclusive exercise!
Example Routine # 1
Here’s how I use this exercise:
Bench Press
Warm up: 3 sets x 15 reps
Use a light weight
Working set: moderate weight (notice I’m not going heavy
1 set x 10 reps
Seated Dip Machine
5 sets x 6-8 reps
Dumbbell Side Laterals (To fully it the side delts, which are not really worked by the Seated Dip Machine)
3 sets x 8-10 reps
Performance Tips
Never rush through your reps. In addition, perform full range of motion. I see lifters doing quarter or half reps all the time. Unless you’re working around an injury, that’s a waste of time and effort. Also, make sure you use enough weight. You should fail within the target rep range. In addition, I advocate taking 2 seconds on the concentric phase, 4 seconds on the eccentric phase, and pausing for a 3 count in the fully stretched position. Rest 60 seconds between sets.
Example Routine # 2
Here’s an example of a triceps-only routine. Do this on Push Day or Arm Day. I’m assuming you’re already warmed up before beginning this routine.
Close Grip Bench Press – 3 sets – 12, 10, 8 reps
Seated Triceps Dip Machine – 3 sets – 6-8 reps each set
Triceps Pressdowns – 2 sets x 8-10 reps
Performance Tips
Follow the same tips as presented in Routine # 1. Remember, it’s all about hard work and proper rep performance.
Supplement Suggestions
For me, good pre-workout nutrition starts with a great protein powder. Always. It’s a key foundational supplement. I suggest Hi-Tech Precision Protein. The thing that really sets it apart from virtually every other protein powder is that it optimizes protein synthesis by enhancing leucine absorption. Of course, that’s a key trigger of muscle growth. Also, it tastes great. For me, Precision Protein is my number one powder.
Next up, as you may know, I strongly advocate a good pre-workout such as Gorilla Mind Gorilla Mode, one of the best pre-workouts currently on the market. In the current early 2025 economy, a great budget option is Alpha Supps USA Pre. It’s a basic pre-workout that is priced to compete. I would add creatine if the Pre you’re using does not contain it. Finally, don’t forget your post-workout shake, which is youtube protein with the carb source of your choice. From there, you can add whatever works for you or whatever you’d like to try. So stop by illpumpyouup.com and stock up on all your supplement needs.
A Look At Nutrition
I always advise consuming roughly 50% of your daily carbohydrates, including all of your simple carbs, in the hours surrounding your workout. I also advise consuming at least 1 gram of protein per pound of bodyweight per day. Now, I know there’s a current anti-protein timing trend, but logically speaking it makes sense to spread your daily requirement over several meals and shakes throughout the day.
Summary
The Seated Dip Machine is a great addition to your triceps (and chest/delts) routine. Whether you use it like I do, or in a more standard triceps routine, it’s an exercise that will work well for you. Follow the training, supplement, and nutritional tips in this article and give them a try. If you’re after huge arms, you’ll be glad you did!
References:
- https://exrx.net/WeightExercises/Triceps/LVTriDip
- https://exrx.net/WeightExercises/Triceps/LVTriDip2
- https://exrx.net/WeightExercises/Triceps/ASTriDipKneeling
- https://exrx.net/WeightExercises/Triceps/ASTricepsDipBand
- https://exrx.net/WeightExercises/Triceps/WtTriDip
- https://exrx.net/WeightExercises/PectoralSternal/WtChestDip
- https://exrx.net/WeightExercises/Triceps/BWBenchDip