Weighted tricep dips
The free hanging dip is an exercise commonly used to stimulate the upper body pushing muscles, specifically the chest and triceps. The dip can be performed in a way to shift emphasis into the triceps, via keeping the torso more erect and tucking the arms into the side of the torso.
By adding resistance to the free hanging dip we can further make progress in strength and size in a progressive manner. If you can not perform bodyweight dips for the desired number of repetitions it would be advised to use a dipping machine until you can perform the exercise with a weight equivalent to your bodyweight. "Negatives" can also be performed to increase strength. This training method involves only performing the exercise through the negative phrase, in other words the descend, in a slow and controlled manner.
Performing weighted tricep dips
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Load weight onto dipping belt if required, and attach around waist.
- Grip handles on either side of the dipping station.
- Hang free, with knees bent if there is not enough clearance below to extend legs.
- Keep good posture, torso perpendicular to the floor, and arms close to sides.
- Slowly descend until upper arms are parallel (or just below) to the floor.
- Push up and extend arms to beginning position whilst maintaining no flair in the arms, and upright torso to emphasis the triceps recruitment.
- Repeat for desired amount repetitions.
Triceps weighted dips courtesy of Fitness Uncovered - Bodybuilding & Fitness
Latest health and fitness news
All news stories
Latest quizzes and tests
All quizzes &
tests
|
Home
