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Chest · Leverage Machine
Chest Dip Machine
Chest Dip Machine is a beginner compound strength exercise that works the pectorals (chest), with the triceps and shoulders assisting. It needs a leverage machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Deltoids
How to do Chest Dip Machine
- Sit down on the seated chest dip machine and firmly grasp the handles with both hands.
- Position your feet flat on the floor, keeping your chest up and shoulders back.
- Push the handles downwards by extending your elbows, until your arms are fully extended.
- Slowly return to the starting position by bending your elbows with control. Repeat for the desired number of repetitions.
Form tips
- Focus on engaging your chest throughout the exercise.
- Exhale as you push the handles down and inhale as you return to the starting position.
- Avoid locking your elbows at the bottom of the movement to keep tension on the muscles.
Chest Dip Machine alternatives
More pectorals exercises
Chest Dip Machine FAQ
What muscles does Chest Dip Machine work?
Chest Dip Machine mainly works the pectorals in the chest (Pectoralis Major). The triceps and shoulders work as secondary muscles.
What equipment do you need for Chest Dip Machine?
You need a leverage machine.
How many sets and reps of Chest Dip Machine should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Dip Machine good for beginners?
Yes. Chest Dip Machine is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Chest Dip Machine burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chest Dip Machine?
Other exercises for the pectorals include Chest Dip Weighted, Chest Dip Bodyweight, Chest Dip Weighted Slow and Chest Dip With Pause Bodyweight.
For developers
Use Chest Dip Machine in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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