Machine Seated Chest Dip

Select a manageable load on the seated dip machine. Adjust the seat so you can comfortably reach the handles near your lower chest with your elbows bent.

Sit with both feet planted. Secure the thigh pad or seat belt if provided, keeping your hips on the seat throughout the exercise.

Use the wider handle setting if adjustable and comfortable. Grip firmly with mostly straight wrists.

Lean your torso mildly forward while keeping your back steady. Let your elbows angle moderately away from your sides rather than squeezing them tightly against your ribs.

Brace your abdominals and press the handles downward until your arms straighten. Keep your feet and hips still as the elbows travel down, forward and slightly inward.

Return the handles slowly, allowing the elbows to bend and move back and outward. Keep your shoulders from shrugging or rolling forward.

Repeat through a comfortable range without bouncing the stack. Raise the seat if reaching the starting position causes shoulder discomfort.