The dips for triceps are an excellent basic exercise that should be part of any training program. The advantage of the dips is that it allows you to work heavy while weighting down without risk of injuries if the exercise is well mastered. They mainly target the triceps and the lower pectoral muscles but also the front of the shoulders. They make it possible to work the triceps without material in outside with the parallel bars by an extension of the arms.
You can also train your triceps at home between two chairs or benches, for example, paying close attention to their stability.
How do you do the exercise?
To perform the exercise, grasp the 2 bars with your hands in a neutral grip and extend your arms to hang over the bars.
The hands should be shoulder width apart to target primarily the triceps and not the buttocks. pectorals. The bust must remain straight throughout the movement and the chin slightly retracted.
Bend your arms downward, keeping your forearms upright to target your triceps. Lower until your arms are at a 90 degree angle to your forearms.
Then contract the triceps as if you wanted to bring your elbows forward to be able to go up until your arms are almost tense. Indeed you must keep a light flexion to keep a continuous muscular tension and not to endanger the elbow joint.
CAUTION:
The exercise is not necessarily adapted to all morphologies. If the amplitude of the movement is too important and that the movement is badly carried out, there can be problems on the level of the sternum, the shoulders (indeed the cuff of the rotators can be damaged), but also possibilities of tendinitis on the level of the elbow.
Tips
- Breathe in on the way down and out on the way up.
- It is possible to block your breathing slightly at the bottom of the movement and to exhale suddenly when you come back up to pass a course when you work with weights or in long series.
Variants
- The triceps dips can be performed empty or with weight to increase the difficulty.
- Vary the catch at the level of the hands as well as the spacing according to the machines. One can also lean its bust forward to target the pectoral muscles a little more or on the contrary to remain completely right to focus the tension on the triceps.
- You can perform dips between two benches or with the feet on the ground to facilitate the exercise.
- Other variations for the triceps: tight bench press, tight push-ups or diamond push-ups
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