Machine Dips

How to do it

1. Set the seat height so your shoulders sit just above the handles when your arms are fully extended down.
2. Grip the handles with palms facing each other and press your back firmly into the pad.
3. Push the handles down and slightly forward by extending the elbows and engaging the chest and triceps.
4. Lock out at the bottom without slamming the joints, holding the squeeze for a beat.
5. Let the handles return slowly over 2 to 3 seconds until the elbows reach about 90 degrees.
6. Reset your posture and repeat for 8 to 12 reps, keeping the chest tall the whole set.

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.