Plate Loaded Machine Dip

How to Perform the Plate Loaded Machine Dip

Load the desired weight onto the machine and adjust the seat height so the handles are at chest level.
Sit on the machine with your back against the pad and grip the handles at your sides.
Plant your feet flat on the floor or on the foot platform if provided.
Press the handles downward by extending your elbows, pushing through your palms.
Extend your arms fully at the bottom of the movement, squeezing your triceps.
Slowly return to the starting position by bending your elbows in a controlled manner.
Keep your back pressed against the pad and avoid shrugging your shoulders throughout the movement.
Repeat for the desired number of repetitions.

Lifting the hips off the seat during the press

Keep your glutes firmly planted on the seat to maintain proper form and isolate the target muscles.

Flaring the elbows excessively wide

Keep your elbows at roughly a 45-degree angle from your torso to balance chest and tricep engagement.

Using a partial range of motion

Press through the full range, extending the arms fully at the bottom and allowing a deep stretch at the top.

✓Allows progressive overload on the dip movement pattern without the instability of parallel bars.
✓Reduces shoulder stress compared to bodyweight dips because the machine guides the path of motion.
✓Excellent for isolating chest and triceps when bodyweight dips are too easy or too difficult.

●Lean slightly forward to shift more emphasis to the chest; stay upright to target the triceps more.
●Use a slow eccentric of 2-3 seconds for better muscle activation and growth.
●This machine is excellent for drop sets since changing the weight is quick and easy.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.