Putting The Dirty Bulk To Rest
You often hear the same questions no matter what gym setting you are in. What’s your max bench? What pre-workout ...
Exercise Execution
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Acetylcholine: Stimulating Mind and Body
Of the major neurotransmitters, acetylcholine just might be the most important from a muscle building standpoint. As a major neurotransmitter ...
The Importance of Fibre for Bodybuilders
The importance of fibre as an essential nutrient is often overlooked and the daily requirements of obtaining enough presents a ...
Hormonally Fuelling Hunger: How Ghrelin Stimulates Appetite
Our eating habits are dictated in part by the intricately-balanced process of hunger stimulation and inhibition which takes place within ...
Fast Twitch vs. Slow Twitch: Fated For Gains?
Building the Perfect Beast - How Our Fast and Slow Twitch Muscle Fibers Determine Athletic Success...
Fat Loss: What Happens & How It Works (Part 1)
Fat loss is the ever-elusive conquest of anyone and everyone who is into health and fitness. Observationally I also think ...
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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
(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)
- 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
(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
