Machine Seated Dip
The seated dip on a stack-loaded machine with a back pad: the handles beside the hips are pressed down to straight arms while the torso stays against the pad.
How to do it
Setup
Seated with the back against the pad, handles gripped beside the hips, elbows bent and pointing back.
Steps
- Press the handles down until the arms are straight.
- Keep the shoulders down and the back on the pad.
- Let the handles rise until the elbows bend to about 90°.
Common mistakes
Shrugging as the handles come up: keep the shoulders away from the ears. Letting the elbows flare wide: point them back. Rising off the seat to finish: stay seated, and take a lighter stack if the press stalls.
Breathing
Exhale pressing, inhale returning.
