Machine Dips

A seated, assisted dip pattern that trains the chest and triceps without bodyweight prerequisites — the bridge to parallel bar dips.

Chest Machine Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Mid chest

Secondary

Triceps

Step by step

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.

Log your sets. After a few weeks you will see whether it is moving. Free.