Triceps Chair Dips Vs. Machines

Triceps dips are considered a compound strength-training exercise because they require multiple joints to get involved. Whether you do the exercise on a chair or a machine, the muscles surrounding your elbows and shoulders coordinate the movement. Both are effective at developing strength and tone, and each offers its own set of benefits.

  1. Chair Dips Technique

    • To perform chair dips, sit on a chair and place your hands on the edges next to your hips. Extend your legs out in front of you and set your heels on the floor. Slide your hips forward so that your weight is on your hands. Lower your hips toward the floor by bending your elbows. Extend your elbows to raise your hips back up, then lower into your next rep. You can decrease the difficulty of the exercise by bending your knees and setting your feet flat on the floor. Increase the challenge by placing your feet atop a second chair.

    Machine Dips Technique

    • Most gyms offer a couple types of dip machines. One machine involves sitting in between two handles that are about chest height. Grip the handles so your elbows are bent and pointed behind you. Push the handles toward the floor until your arms are fully extended. Another option is the assisted dip machine, which is similar to the traditional dip, except that you place your knees or feet atop an assistance lever. This machine allows you to set a weight stack to offset your body weight. The more weight you use, the easier your dips will be.

    Muscles

    • Although their techniques vary, because of the similarities of movements at the shoulders and elbows, both versions of dips primarily develop the triceps brachii muscle. The triceps are located at the backs of your upper arms and are responsible for extending your elbows. Also helping out is the anterior deltoid, which is the front of the major shoulder muscle.

    Differences

    • The major difference between chair and machine dips is the ability to select the resistance, according to Certified Strength and Conditioning Specialist Jimmy Pena. During chair dips, your triceps and shoulders are forced to lift up your own body weight. When doing dips on a machine, you select how much weight you’re lifting by placing a pin in a stack of weights. This is beneficial for serious lifters who work out with drop sets, which involve quick sets of decreasing weights. Beginners who have limited strength may prefer machine dips as well, which can allow for less resistance than body weight.