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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
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(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
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(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
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(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
