Posts tagged dip

Isolated Tricep Dip

Isolated Tricep Dip Contrary to what most people think, this exercise is indeed a tricep dip. Most people are under the impression that the Bench Tripcep Dip is a true dip when in fact, that exercise is simply a variation made for situations when you do not have the equipment to do this original exercise.
Description
  1. Lift yourself until your arms are straight on the dip station.
  2. Elevate your legs and get into a sitting position. (Crossing your legs can help maintain this form.)
  3. Slowly lower yourself straight down until your forearms and upper arms form a 90 degree angle.
  4. Powerfully lift yourself back to the original position.

Alternate Incline Dip Version:

  1. Perform the exercise in the same fashion except when you are lowering yourself allow your torso to come down and forward.
  2. This takes some of the stress off your shoulders and forces it on your chest.
    Things to Keep in Mind
    • This is a difficult exercise if your a beginner. If your fall into this category focus on going down all the way and proper form rather than more reps.
    Visual Aids

    Proper Tricep Dip Form
    Muscles Works Triceps (Back of Arm) and Pectoralis Major (Chest).
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    Bench Tricep Dip

    Tricep Dip This classic exercise is a great way to work your triceps. Although no weights are needed it is a good exercise to do even when you have access to a gym.
    Description
    1. Squat down with your back to any coffee table, chair, or bench that is about at knee height.
    2. While placing your palms (fingers facing outward) on the bench to support yourself, extend your legs out until they are straight.
    3. Keep your knees locked and lower yourself until your butt is about an inch or two off the floor.
    4. Flex your triceps and explode back up to your original position.

    Alternate Raised Feet Version:

    1. Perform the exercise in the exact same manner; only, elevate your feet with a chair or box.
    2. This puts stresses your triceps further and increases the difficulty of the exercise.
    Things to Keep in Mind
    • This exercise should be done in reps similar to push ups.
    • The later reps get very difficult in this exercise. Stay focused and keep your form.
    Visual Aids

    Raised Feet Proper Form
    Muscles Works Triceps (back of arm) and Posterior Deltoid (shoulder).
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