Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Triceps

Seated Dip Machine

Also called Triceps dip machine

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Triceps

Also chest, delts

You need

Machines

How to do itPictures · 3 steps
Handles
1Start
Handles
2Bottom
Main musclesAlso working
  1. 1Sit tall, hands on the handles by your hips
  2. 2Press down until your arms are straight
  3. 3Let the handles rise to about chest height

Most common mistake

Leaning forward and shrugging.

Watch a demo

Good for

  • Top 10 for triceps
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Skull Crushervs Overhead Dumbbell Extensionvs Rope Pushdown
A
For triceps
#7 of 20
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costExcellent

Heavy triceps pressing on a stable machine, without the shoulder stress of bodyweight dips.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • SOverhead EZ-Bar ExtensionBarbell
  • STriceps Extension MachineMachine

Takes

None yet
needed to post
280