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Dip Machine

IntermediateStrengthTier T3

You sit in a dip machine with your back against the pad and choose a weight on the stack. You grip the moving handles with your elbows bent. You press the handles down by straightening your elbows, then return slowly.

Targets: Elbow
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • You are seated in the machine with the elbows bent to 90 degrees, then extend down against the selected resistance.
  1. A woman seated in a dip machine, gripping its handles with her elbows bent in at her sides.

    Step 1 of 3

    Sit securely in the dip machine, select your weight, and grip the handles with your elbows bent in at your sides to about 90 degrees.

  2. The same woman, now with both arms extended straight down at her sides, a slight bend held at the elbows.

    Step 2 of 3

    Extend your arms straight down against the machine's resistance as you exhale, keeping a little bend in your elbows at the bottom.

  3. A woman seated in a dip machine, gripping its handles with her elbows bent in at her sides.

    Step 3 of 3

    Sit securely in the dip machine, select your weight, and grip the handles with your elbows bent in at your sides to about 90 degrees.

Breathing

  • Exhale as you press the handles down; inhale as you let your arms rise back up to the 90-degree starting position.

Safety Information

This exercise loads the shoulders, elbows and triceps against a machine-selected weight resistance; if you have a shoulder, elbow or wrist problem, or have been told to avoid pressing or dip exercises, ask a health professional before attempting it. Select a light weight on the machine's own weight stack before you begin, and keep your elbows tucked in at your sides throughout rather than letting them flare outward. Stop if you feel pain in your shoulders, elbows or wrists, or if you cannot keep a slight bend at the bottom of the movement without your shoulders rounding forward. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.