Dip Machine

What it is

This machine-based compound movement is an excellent way to strengthen your upper body. It primarily targets your triceps, with your chest and shoulders working as secondary muscles. This exercise is beginner-friendly and focuses on a pushing force.

Technique tips

• Secure your position firmly in the machine.
• Keep your elbows tucked close to your body.
• Extend arms powerfully, maintaining a slight elbow bend.
• Control the return phase, inhaling as you ascend.
• Avoid locking out your elbows at full extension.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.