How to perform the Dips Machine
- 1Sit on the machine, set the knee pad or platform height so you can comfortably reach the handles, grip them firmly, and keep your chest lifted with your shoulders down. Place your knees or feet on the pad, tighten your abs, and lean your torso slightly forward if you want more chest focus or stay more upright for extra triceps.
- 2Slowly bend your elbows to lower your body until your upper arms are about parallel to the floor, keeping your shoulders away from your ears. Press the handles down to lift yourself back up in a smooth, controlled motion, breathing in as you lower and breathing out as you push back up.
Coach tips
- Choose a weight that lets you move smoothly without bouncing or jerking; control matters more than how heavy it feels.
- Keep your elbows pointing slightly back rather than flaring straight out to protect your shoulders and better hit your triceps and chest.
- Stop the descent if you feel shoulder discomfort and focus on a comfortable range of motion instead of trying to go overly deep.
Powered by Hypro
Train chest smarter
One rep, one set. Hypro turns the Dips Machine into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Dips Machine weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much chest you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Dips Machine fits right into proven hypertrophy and strength templates.
