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MI40 Strength: What the Deadlift IS and Is NOT…

The deadlift may be the most misunderstood exercise in the gym. MI40 Strength Coach Adam Miller drops by to save ...

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Shopping Guidelines: Meat & Dairy

Grocery shopping can be a daunting task. Organic, cage-free, grass-fed, non-GMO, certified, fortified, petrified…there are so many choices and so ...

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Creatine: Much More Than a Muscle Builder

Bodybuilders, and indeed all athletes looking to secure the performance edge would have at least a passing knowledge of the ...

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Genetic Factors Involved in Building Muscle: Myostatin

We’ve all been there. You’re in the gym busting your ass everyday, your diet is on point and you’re making ...

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Top 40 Muscle-Building Foods

Protein 101 Those of you following any of my programs and / or striving to be a top bodybuilder or ...

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Nutrient vs Caloric Density

It is true that a person’s caloric intake has a very direct impact on their weight. Consume more than is ...

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Tricep Dips

Common to all prescribed exercises below (unless otherwise stated):

  • keep body upright with elbows turned in (‘shove’ them towards each other throughout, don’t allow them to flair out to the sides)
  • (ideally) use a hand spacing that allows the shoulders, elbows and wrists to form a straight line at the top (bars / machines may not always allow for this however)
  • keep shoulders pulled back / scapula retracted (no internal / external rotation of shoulders throughout)
  • come down to form a 90º angle between triceps and elbows at the bottom (no deeper)
  • avoid locking shoulders at the top, instead squeeze hands inwards while locking-out the triceps briefly

__________

__________

(1) Parallel Bar / Machine Dips

TD1(for seated machine dips try sitting ‘prone’, facing the apparatus instead)

  • pay extra attention to ensuring that the torso remains vertical (no forward lean) with knees in front and bent

 

__________

(2) Bench Dips

(between 2 benches ideally)

bench-tricep

  • keep butt close to bench
  • if unable to achieve target reps, extend the set by bringing the feet to the ground and gradually bringing them closer and closer through to completion

 

__________

(3) Supported Machine Dips w/legs straight

Supported-Machine-Dips

(facing away from the apparatus, place feet onto a stability ball and roll them forward slightly so that just the heels are pushed into the ball – elbows and hands should be behind the shoulder)

  • if there’s any forward pelvic movement, bend knees as required to fix the issue
  • as fatigue sets in, if necessary, bend the knees and roll the feet up as needed to help assist in completing the movement