Seated dips are a compound exercise primarily targeting the triceps, deltoids, and pectoral muscles. They are performed using a seated dip machine or bench with handles positioned beside the hips. This exercise is effective for building upper body strength and muscle endurance. By adjusting the machine's resistance, individuals can tailor the intensity to their fitness level, making seated dips suitable for both beginners and experienced gym-goers. Proper form is crucial to avoid strain and ensure maximum benefit from this exercise.