Male model ex_SOXYQC

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Arms · Leverage Machine

Triceps Dip Machine

beginnerstrength

Triceps Dip Machine is a beginner compound strength exercise that works the triceps (upper arms), with the shoulders and chest 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: Triceps
Body part: Upper Arms
Equipment: Leverage Machine
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Triceps · Triceps Brachii

Secondary muscles

Shoulders · Deltoids
Chest · Pectoralis Major

How to do Triceps Dip Machine

Sit down on the triceps dip machine and place your feet flat on the floor. Adjust the seat height so that your upper arms are parallel to the floor when you grasp the handles.
Grip the handles firmly, keeping your elbows bent and close to your sides. Slightly lean your torso forward.
Push the handles downward by straightening your elbows and extending your arms fully while keeping your upper arms stationary.
Slowly return to the starting position. Repeat for the desired number of repetitions.

Form tips

Keep your elbows close to your sides throughout the exercise to ensure proper form.
Avoid locking your elbows completely at the end of the movement to maintain tension in your triceps.
Use a weight that allows you to maintain control and proper form throughout the exercise.

Triceps Dip Machine alternatives

Bench Triceps Dip Straight Legs

Triceps · intermediate

Floor Tricep Dip

Triceps · intermediate

Chair Triceps Dips

Triceps · beginner

Dip on Floor With Chair

Triceps · beginner

More triceps exercises

Bench Dip on Floor

Triceps · intermediate

Bench Dip (Knees Bent)

Triceps · intermediate

Dip Leg Raise on Couch

Triceps · intermediate

Barbell Seated Overhead Triceps Press

Triceps · beginner

Bodyweight Triceps Extension

Triceps · intermediate

Dumbbell Standing Triceps Extension

Triceps · intermediate

Band Incline Triceps Extension

Triceps · beginner

Bodyweight Overhead Triceps Extension

Triceps · intermediate

Triceps Dip Machine FAQ

What muscles does Triceps Dip Machine work?

Triceps Dip Machine mainly works the triceps in the upper arms (Triceps Brachii). The shoulders and chest work as secondary muscles.

What equipment do you need for Triceps Dip Machine?

You need a leverage machine.

How many sets and reps of Triceps 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 Triceps Dip Machine good for beginners?

Yes. Triceps Dip Machine is rated beginner, so it's a sound choice while you learn to train the triceps.

How many calories does Triceps 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 Triceps Dip Machine?

Other exercises for the triceps include Bench Triceps Dip Straight Legs, Floor Tricep Dip, Chair Triceps Dips and Dip on Floor With Chair.

For developers

Use Triceps 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_SOXYQC" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_SOXYQC",
  "name": "Triceps Dip Machine",
  "model": "male",
  "target": "Triceps",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_SOXYQC/mp4-720.mp4?…",
    "poster": "https://…/ex_SOXYQC/poster.jpg?…"
  }
}