One of the keys to training triceps includes using compound exercises in your routine. These are the exercises that will work all 3 tricep heads and help build the most size. In this edition of Exercise Breakdown, we’ll take a closer look at one of these compound exercises - the Seated Dip Machine. This machine directly targets the triceps but hits other muscles as well. We’ll also look at dip variations, provide a sample routine inspired by Rich himself, and give you 5% supplement suggestions.

What Is The Seated Dip Machine (Also Called The Lever Triceps Dip)

As most lifters know, there are 2 types of dips: chest targeted and triceps targeted. In this case, we’re targeting triceps. There are several ways to do dips, and there are multiple types of machines. The specific machine featured in this article is a plate-loaded leverage machine. The levers are long and attach to the plate holders at the front. Also, unlike many machines, you sit facing the unit. No doubt compound exercises give you a bigger bang for your muscle-building buck, so what muscles are worked by the Seated Dip Machine? We’ll find out in the next section!⁽¹⁾

Muscles Worked

The Seated Dip Machine works all 3 heads of the triceps, the front deltoid, the pecs, lats, rhomboids, and levator scapulae. The biceps brachii act as stabilizers. Now that’s one heck of an exercise machine!⁽¹⁾

Seated Dip Machine Variations

Dip variations include the following:

Lever Dip Machine

In this case, you’re facing out and sitting on a slightly downward-angled seat.⁽²⁾

Lever Dip Machine - Weight Stack

This machine uses a weight stack instead of Olympic plates. A major advantage is that you can easily perform drop sets by simply changing the pin.⁽³⁾

Assisted Triceps Dip

This machine helps you perform various dipping and pulling exercises. You kneel on a pad (some machines allow you to stand) and the weight stack assists your performance of the exercise. This is a good choice for beginners. You can also perform these by using regular dip bars and standing on a heavy resistance band.^(4,5)

Triceps Dip

This is the standard dip performed using dip handles. This can be a self-standing unit or handles attached to a power rack. Chest dips are done on these by leaning slightly forward as you perform the movement. To work the triceps, keep your upper body straight.^(6,7)

Bench Dips

These are performed by placing your hands close together and behind you on the edge of a bench. You can either elevate your feet or keep them straight out in front of you on the floor.⁽⁸⁾

Other Variations

Other variations include using a weight belt on regular triceps dips or using a machine attached to a low pulley cable. 

Using It In Your Routine

Here’s an example routine in Rich Piana's style.

Close Grip Bench Press - 5 sets - 20, 15, 12, 10, 8 reps

This is a great triceps exercise that also hits the inner chest. 

Seated Triceps Dip Machine - 5 sets - 10-12 reps each set

As noted, this is a plate-loaded leverage machine. If you don’t have access to this machine, feel free to do standard dips or bench dips. 

Triceps Pressdowns - 5 sets - 25, 20, 15, 12, 10 reps

Use a full range of motion. At the bottom, hold and squeeze - a Rich favorite!

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References:

1. https://exrx.net/WeightExercises/Triceps/LVTriDipH
2. https://exrx.net/WeightExercises/Triceps/LVTriDip
3. https://exrx.net/WeightExercises/Triceps/LVTriDip2
4. https://exrx.net/WeightExercises/Triceps/ASTriDipKneeling
5. https://exrx.net/WeightExercises/Triceps/ASTricepsDipBand
6. https://exrx.net/WeightExercises/Triceps/WtTriDip
7. https://exrx.net/WeightExercises/PectoralSternal/WtChestDip
8. https://exrx.net/WeightExercises/Triceps/BWBenchDip