How to perform the Seated Machine Dip
- 1Sit down on the machine, grip the handles firmly, and keep your back against the pad with feet flat on the floor.
- 2Press the handles down by straightening your arms, then slowly let them come back up with control.
Coach tips
- Keep your elbows close to your body for the best triceps workout.
- Don't lock your elbows at the bottom—stop just short of full extension.
- Sit up tall and avoid leaning too far forward.
Train triceps smarter
One rep, one set. Hypro turns the Seated Machine Dip into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Seated Machine Dip 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.
See exactly how much triceps 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.
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 Seated Machine Dip fits right into proven hypertrophy and strength templates.
For optimal triceps hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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