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DIPS
- TRICEPS
CORRECT FORM
1)
Push yourself up onto a dip-stand. Bend your knees and cross
your legs so that your legs can clear the floor.
Keep your elbows straight, but do not lock them out completely.
Keep your back straight as you start. |
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2)
Begin to bend your elbows. Keep your body as straight as possible
as you descend.
Notice in the picture that the head and shoulders are aligned
vertically.
This is what will force more of the stress to be placed on the
triceps rather than the pectorals. |
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3) Do NOT go beyond
the level shown in the picture. Doing so forces the front portion
of the shoulder joint capsule to take the stress of your body weight.
The shoulder is not designed to do this well.
4) As you push back up, return to the straight-backed position.
5) Exhale as you push up, inhale as you lower yourself.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
Dips can cause
some significant shoulder problems that will show up during other
activities like throwing or shoulder work. This is of course, only
if they are done incorrectly. The
main thing to watch out for is dipping too low. Doing so will
place the anterior shoulder joint capsule under too much tension
and pressure. This can cause it to loosen up over time and be predisposed
more to dislocation during throwing or other shoulder activities.
Dipping too low
can also cause pressure and pinching of the rotator cuff tendons and
bursa of the shoulder. This can lead to secondary impingement syndromes
and bursitis/tendonitis.
EFFECTIVENESS
Dips
are a great natural way to develop the triceps muscles and can be
modified to emphasize
the pectoral muscles as well. And since the arms are often used
in this manner in sports-strength activities (pushing away from someone,
etc), it makes the dip exercise very functional and useful
in enhancing sports.
For those stuck in the same boring cycle, dips can also provide a
nice alternative to one of the triceps exercises. It is very different
than the typical triceps exercise because of the position of the shoulder.
Once dips become too easy, there are attachments that can be added
to the legs to add weight and continue to progress. Otherwise, if
you can perform in excess of 15 reps, it is a good idea to use dips
as the final exercise in a chest or tricep routine to completely fatigue
the pecs and/or triceps muscles.
There is no way to completely take out use of the pecs AND triceps
muscle in this. To avoid over-training, do not train your chest
one day and then your triceps the next day if dips are a part of your
routine. |
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