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Triceps Dip - PowerPoint PPT Presentation


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Triceps Dip. By: Sergio Arjon. Technique. 1. Step up to the triceps dip bar and get a good grip 2. Lift your legs off the step, take your weight on your arms and lean forward 3. Slowly lower yourself down until your lower chest is level with your hands

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Presentation Transcript
triceps dip

Triceps Dip

By: Sergio Arjon

technique
Technique
  • 1. Step up to the triceps dip bar and get a good grip
  • 2. Lift your legs off the step, take your weight on your arms and lean forward
  • 3. Slowly lower yourself down until your lower chest is level with your hands
  • 4. Push back up to the top of the movement without locking your elbows
  • 5. Repeat steps 2-4 for desired reps

http://www.etricep.com/tricep-dip.html

technique cont
Technique cont…
  • Cross your legs and pull your feet up about 90 degrees. This will make you lean forward and really hit your lower chest. Avoid locking your elbows at the top of the movement - this takes the strain off the muscles and you won't get the full benefit from the triceps dip.

http://www.etricep.com/tricep-dip.html

major muscles involved
Major Muscles Involved
  • Triceps
  • Chest

http://www.etricep.com/tricep-dip.html

variations
Variations
  • Use bench or chair instead of dip bar.
  • Put weight on legs to get more weight when using a chair or bench.
  • Put legs out further in front or place them on object (ball, bench) to get more of a challenge
  • Use weighted belt to overload.
typical technique errors
Typical Technique Errors
  • Some people do not bend the elbows and instead lean out.
  • When using a bench some tend to have their butt far away from the bench. They should be as close as possible.
  • Some people tend to bend their elbows out instead of straight back.