Machine Seated Dip — Muscles Worked & RPE Load Guide
FR: Machine Seated Dip · High output close to 0 RIR with minimal CNS tax
Machine Seated Dip targets Triceps Brachii as primary movers (1.0× set credit). Cam-matched resistance across sticking points.
Primary Movers (1.0×)
Triceps Brachii
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Machine
External / Standard Load
CSV Import Aliases
1
Strong, Hevy, Capua & Jefit
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Triceps Brachii | Primary (1.0× set) | 100% | 6–14 sets/wk (MRV 18) | 2–4x / week · Evidence |
Machine Seated Dip Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Machine Seated Dip using a worked 65.0 kg reference 1RM (Machine) rounded to 5 kg machine increments. Mechanics: Externally braced cam track; resistance curve: Cam-matched resistance across sticking points.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (85%) | 0 kg (85%) | 0 kg (85%) | 0 kg (85%) | 0 kg (77%) |
| 5 reps | 0 kg (77%) | 0 kg (77%) | 0 kg (77%) | 0 kg (77%) | 0 kg (77%) |
| 8 reps | 0 kg (77%) | 0 kg (69%) | 0 kg (69%) | 0 kg (69%) | 0 kg (69%) |
| 10 reps | 0 kg (69%) | 0 kg (69%) | 0 kg (69%) | 0 kg (69%) | 0 kg (62%) |
| 12 reps | 0 kg (69%) | 0 kg (62%) | 0 kg (62%) | 0 kg (62%) | 0 kg (62%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Machine Seated Dip volume and e1RM records on zero-login Wrapped CSV upload.
Machine Seated Dip
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. | Maeo (2023) · European journal of sport science | PubMed 35819335 ↗ |
| Effect of a strength or hypertrophy training protocol, each performed using two different modes of resistance, on biomechanical, biochemical and anthropometric parameters. | Staniszewski (2020) · Biology of sport | PubMed 32205914 ↗ |
| High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men. | Zaroni (2019) · Journal of strength and conditioning research | PubMed 31260419 ↗ |