Dip Press Machine

Technique

Sit in the machine with your back against the pad and grip the handles at chest height. Press the handles down and forward until your arms are extended without locking out hard. Return under control to the starting position, keeping your elbows tucked close to your torso rather than flaring out. Keep your torso upright throughout so the triceps and chest do the work, not momentum.

Steps

1. Sit with your back against the pad and plant your feet firmly
2. Grip the handles at chest height with your wrists neutral
3. Tuck your elbows close to your torso and brace your core
4. Press the handles down and forward until your arms are extended
5. Pause without locking your elbows hard
6. Return the handles under control while keeping your torso upright

Common mistakes

• Flaring the elbows away from the torso
• Leaning forward or lifting the back off the pad
• Locking the elbows forcefully at full extension
• Letting the handles snap back on the return

Variations

• Neutral-grip dip press machine
• Plate-loaded dip press machine
• Unilateral machine dip press
• Close-grip dip press machine

FAQ