Tricep Extension Guide
- None
- Strength
- Cable
- Isolation
- Push
- Beginner
Click to Enlarge
Click to Enlarge
Exercise Instructions
- Set up for the cable tricep extension by attaching a straight bar or an angled bar to a high pulley and selecting the weight you want to use on the stack.
- Keep your back straight and lean forward very slightly, grabbing the bar with an overhand grip (palms facing down) at shoulder width apart.
- Keep your upper arms straight and tucked in close to your body. Your forearms should be around parallel to the floor lifting the weight slightly off the stack. This is the starting position.
- Push the bar downward moving only at your elbows. Continue pushing until your arms are fully extended. The bar may touch the front of your thighs.
- Pause for a moment and then slowly return the bar to the starting position.
- Repeat for desired reps.
Exercise Tips:
- Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the weight stack back to the starting position.
- Keep your body as still as possible, moving only your forearms.
- Keep your head up and eyes forward throughout the exercise.
Tricep Dip Guide
- Chest, Shoulders
- Strength
- Bodyweight
- Compound
- Push
- Beginner
Click to Enlarge
Click to Enlarge
Exercise Instructions
- Many people don't know that there are two ways to do dips. Focusing on your triceps, or focusing on your chest. This version of the dip hits the triceps hardest. Grasp the parallel dip bars with an inward grip.
- If the bars are adjustable, adjust them in to around shoulder width apart.
- Jump up of the floor and take your weight on the bars.
- The key to hitting your triceps on this version of the dip is to keep your body as straight as possible and don't lean forward. This may mean not crossing your legs and keeping them hanging down.
- Slowly lower yourself down, keeping your eyes facing forward.
- Lower until your elbow is at around the same height as your shoulder, and then raise your body back up without locking your arms at the top of the movement.
- Repeat for desired reps.
Tricep Dip Tips:
- Do not lower yourself down too far, as this can result in heavy strain on your shoulder joints and possible injury.
- Use the mind-muscle connection to focus on working your triceps throughout the movement. Squeeze your triceps hard at the top of the movement and feel the stretch on the way down.
- Do not lock your elbows out at the top of the movement.
- And finally, keep the rep timing slow for maximum results from this exercise.
Bench Dips Guide
- Shoulders
- Strength
- Bodyweight
- Compound
- Push
- Beginner
Click to Enlarge
Click to Enlarge
Exercise Instructions
- Set up for the bench dip by placing 2 flat benches parallel to one another to around 4-5 feet apart (you may need to adjust the width to suit your height).
- Put your heels on the edge of one bench at around shoulder width apart.
- Place your hands on the edge of the other bench. This is the starting position for the exercise.
- Keeping your body close to the bench, slowly dip down until your elbows are at the same height as your shoulders.
- Slowly push back up, squeezing through the triceps.
- Do not lock the elbows out at the top of the exercise, and repeat.
Bench Dip Tips:
- Keep your forearms pointing downward and try to keep your elbows close.
- It's important that you do not dip down too low as it places unnecessary strain on the shoulder joints.
- Keep the rep timing slow.
- Really squeeze the triceps at the top of the movement to get the most out of this exercise. Mentally focusing on the triceps being the prime mover in this exercise will help place more emphasis on the triceps and less on the shoulders.
No comments:
Post a Comment