Four Keys Guaranteed to Increase Hypertrophy
Imagine an image such as this…. You are in your car heading to the gym to train today. You have ...
Exercise Execution
BEING VIEWED NOW
- All
- Hormones & Physiology
- Nutrition
- Supplements
- Training
Omega-3 Fish Oils: The Basics You Need to Know
Omega-3s are one of the fats that actually have gotten a lot of good press. In this case it’s actually ...
Gut Health: Make or Break Your Body Composition… & Your Health!
Did you know that your body is approximately 90% bacteria and only 10% human? From birth to death, our gut ...
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 ...
Glutamine
Almost everyone is familiar with the idea that glutamine is great for muscle recovery, but it is often under utilized ...
Super-Mineral Magnesium: Essential for Muscle Gains and more…
In their eagerness to increase strength and build muscle, most devoted iron trainees will ceaselessly pound down the protein, carbs, ...
Showing Slide 1 of 7
See More
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
