Dips - Triceps Version Using Dip Bench
a.k.a. Triceps Dips, Tricep Dips
Differentiation: Mechanics
This variation of a Dip is unique. Here is how: you hold your body upright against gravity. Maintaining this position engages your triceps | and increases their overall strength. This exercise may seem similar to the Chest Version of this exercise, but it differs slightly. When performing this exercise - the Triceps Version - | you stay as vertical as possible throughout the exercise. Remaining vertical causes you to strengthen your tricep muscles.
Starting Position
To get into starting position, do this...
1) Locate a dip bench.
2) Grasp the handles of the dip station, with the palms of your hands facing your sides.
3) Elevate your body until your arms are fully extended.
4) Bend your knees slightly.
5) Point your elbows inward, and not flared out.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you bend from the elbows to allow your body to dip downward
3) ...until there is a 90-degree angle between your upper arms and your forearms.
4) This is the ending position.
5) Using a smooth but steady transition, inhale while reversing this movement, pushing your body up to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows close to the sides of your body, which will ensure that your triceps do a majority of the work and provide you with the maximum potential benefit.
Do not lean excessively forward. Keep your body as upright as possible. Bending too far forward will place tension on your pecs rather than your triceps.
Gear Advice
To perform this exercise, you will need a dip belt - onto which you will add weight plates. Few gyms offer these, so we have listed a link below to the Grizzly brand Polypro Dip Belt - which you can order from Amazon dot com. You take this with you to the gym.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Grizzly 10 855300 Polypro Dip Belt | $24.36 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
If your gym offers one, locate a dip station in which the bars are more closely situated opposed to further away. Focus on squeezing your triceps as you press.