The Machine Dips is a beginner-friendly machine strength exercise that targets the chest, with the triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesChest
Secondary musclesTriceps
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Dips
Set the seat height so your shoulders sit just above the handles when your arms are fully extended down.
Grip the handles with palms facing each other and press your back firmly into the pad.
Push the handles down and slightly forward by extending the elbows and engaging the chest and triceps.
Lock out at the bottom without slamming the joints, holding the squeeze for a beat.
Let the handles return slowly over 2 to 3 seconds until the elbows reach about 90 degrees.
Reset your posture and repeat for 8 to 12 reps, keeping the chest tall the whole set.
02 The payoff
Why it earns its spot
Builds chest and triceps strength with scalable, dialable load.
Creates a safe progression path toward unassisted parallel bar dips.
Trains vertical pressing without the wrist demand of barbell work.
03 Don't do this
Common mistakes
Letting the elbows flare wide, which pulls tension off the triceps and stresses the front shoulders.
Setting the seat too high so the elbows can't reach a full stretch, shortening the working range.
Letting the stack drop fast at the top of each rep, removing the slow lowering phase.
Hunching the shoulders forward under load instead of staying tall and proud through the chest.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Dips, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
