How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the dip (machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Dip (Machine): how to do it and muscles worked

The dip (machine) mainly works your chest and triceps. You need a gym machine.

Muscles worked

Main

How to do the dip (machine)

1
Adjust the seat so the handles are at your lower chest when you sit down. Sit with your back against the pad and grip the handles with feet on the footrest.
2
Press the handles down until your arms are almost straight, keeping your shoulders down. Let the handles rise slowly until your elbows are bent about 90 degrees.
3
Breathe out as you push down and in as you return over about three seconds. Keep your back against the pad.

Form tip: Do not shrug your shoulders as you press and do not let the handles rise too far at the top, which strains your shoulders.

Common questions

Which muscles does the dip (machine) work?: The dip (machine) mainly works your chest and triceps.
What equipment do I need for the dip (machine)?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the dip (machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.