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Triceps Dips
In this lesson you will learn how to do triceps dips on
a bench.
( triceps
= backside of the upper arm - opposite of the biceps )
If you wanna train your triceps at home, you can also do your triceps
dips on a chair, a sofa,
on your bed or on the edge of a bath tub.
If you wanna do heavier triceps dips or dips with extra weight,
you
can do dips
between
two
benches and put plates on your stomach or do dips
on parallel bars and attach weight to a
weight lifting belt.
There are 3 different triceps dip variations. The one shown here is the
easiest
variation
and
can
be
done
anywhere.
Find more triceps exercises at weight training main.
Technical description: Triceps Dips
- Place your hands on the edge of a bench, so that
your fingers point towards you back.
Distance between hands: Less than 1 foot.
If your wrists feel uncomfortable, you can turn your hands slightly
in, so that the thumb area of your palm carries more weight.
However, your arms have to stay parallel during the entire exercise.
Elbows stay close together.
You can do triceps dips with bent or extended knees.
I personally prefer dips with extended knees.
This way you can`t help with the legs.
For dips with extended legs, let your heels touch the floor and your
feet point up.
For dips with bent legs, plant your feet about 1 meter from the bench
and bend your knees,
so that your thighs are horizontal and your calves are vertical.
Either way, start with your arms fully
extended and look straight forward.
The shoulders have to stay still during the entire exercise. ( keep
shoulders low )
- Move down slowly, inhale and keep your back close to the bench.
As you move down, your elbows should move backwards.
Many beginners make the mistake of opening the elbows sideways as
the go down.
That´s bad form and doesn´t work the triceps properly.
Keep
looking straight forward an move down until your upper arms are horizontal.
Some people move down even further, but if your shoulders feel uncomfortable
you should move down less.
Keep shoulders still and knees extended.
- Push yourself back up until
your arms are fully extended and exhale at the same time.
Keep
your elbows close and the arms parallel.
Squeeze your triceps at the top position and then move down again.
Trainer advice: Triceps Dips
- Keep your arms parallel during the entire exercise.
Don`t open your elbows sideways.
- Keep your back close to the bench.
- Don`t move down too far if your shoulders
feel uncomfortable.
- Stretch your triceps between sets.
- Triceps dips on parallel bars are harder than
the triceps dips shown here.
Related Instructions: Triceps Dips
Videos: Triceps Dips
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