Ok as far as dips go, here are options:
bench has removable studs for raising the level of where the bar sits on bench presses. (think decline, flat incline) You can take those studs out and put them on the outside as well, (where the spotter would stand)... so I can do dips there. But the studs are really wide apart. (3.5 or 4 feet) so dips dont feel like there hitting triceps on that. (Im thinking its too wide and is hitting chest instead.
Another option I have is putting two chairs back to back with me in the middle doing dips on that. But body keeps rocking and one rep I feel it hit the triceps but due to the rocking the next set I may not feel the tension elsewhere.
The third option is (and this is what I do regularly) is putting hands the edge of bench, feet on a chair infront of me and I dip with about 20 pounds in lap (I'm not even sure if the weight is in the correct place. I have tried hanging the weight from neck but it feels the same almost as in lap).
After reading this please give me some ideas of what you think and also answer the following questions:
1. With the third option, hands rest on the bench with palms down to the floor, when on a dip bar, your palms face each other. Which one is better?
2. Another thing I hear is that triceps can be trained almost daily and they recover the quickest from the rest of the muscles. Is this true?
3. Why does body rock when I use the chairs? ( im thinking its just from weakness)
4. Sould I tilt foward or back on chairs?
5. Whats a way to make the hands on bench feet on a chair dip harder? (chair and bench are same height)
6. Can I simply get increased muscle size from doing bodyweight dips over a few months lets say?
I know its an essay, sorry.
Triceps/Dips
Moderators: Boss Man, cassiegose
i'm not the biggest fan of dips as they put your shoulder in a real dodgy position but to nswer your questions:
1 - none is better then the other...one may be more comfy for the wrists for some people though
2 - it certaintly is not
3 - it's a leverage thing don;t do them that way anyway
4 - you can't tilt back
5 - put more wt on your thighs and go all the way down
6 - maybe but there's 50 better exercises you could do instead of these
1 - none is better then the other...one may be more comfy for the wrists for some people though
2 - it certaintly is not
3 - it's a leverage thing don;t do them that way anyway
4 - you can't tilt back
5 - put more wt on your thighs and go all the way down
6 - maybe but there's 50 better exercises you could do instead of these
I got on this kick once to see how many dips I could do. Don't ask me why as I don't know the answer myself.
What I do know is that I hurt shoulder and it acts up every once in a while. I think a reasonable number of dips are OK, just don't overdo it like I did. Dips seem to work the anterior deltoid as well (and that is what I hurt or the ligaments--I don't know for sure), but you can fully develope your body without ever doing any dips. The "dipping" station on the bench was added no doubt to enable them to add to the list of "features" on the bench. In other words it was part of a sales pitch. Yes, it sounds like the grips are too far apart.
I do like to hold a lock-out on the dipping station as it will "finish" the triceps with a nice high peak. It is not a good way to train the triceps however, but if you add it to your regular triceps routine it will quickly give you a high peak.
Start by holding the lockout for about 15 seconds and then work your way up to a 1 minute hold. It is harder than it sounds, but in a few weeks you should be able to hold the lockout for a minute. Keep your body "quiet", that is try to keep your body absolutely still while doing this.
The exception is those people whose lockout is naturally over-extended. They will get minimal benefit from this exercise.
What I do know is that I hurt shoulder and it acts up every once in a while. I think a reasonable number of dips are OK, just don't overdo it like I did. Dips seem to work the anterior deltoid as well (and that is what I hurt or the ligaments--I don't know for sure), but you can fully develope your body without ever doing any dips. The "dipping" station on the bench was added no doubt to enable them to add to the list of "features" on the bench. In other words it was part of a sales pitch. Yes, it sounds like the grips are too far apart.
I do like to hold a lock-out on the dipping station as it will "finish" the triceps with a nice high peak. It is not a good way to train the triceps however, but if you add it to your regular triceps routine it will quickly give you a high peak.
Start by holding the lockout for about 15 seconds and then work your way up to a 1 minute hold. It is harder than it sounds, but in a few weeks you should be able to hold the lockout for a minute. Keep your body "quiet", that is try to keep your body absolutely still while doing this.
The exception is those people whose lockout is naturally over-extended. They will get minimal benefit from this exercise.
Ok so here is why I'm making all this fuss about dips: left tricep is smaller and weaker then right. left arm is a full inch smaller than right and it really pisses me off. When I do standing triceps extensions I just dont feel a burn. When Im using a two hand tricep excercise like french presses, I do actually feel a burn but I find the right tricep doing more work then the left. At the end of the set, I feel the right burning a lot more then the left. Obviously body is telling the truth, because the size of each arm speaks for itself. When I do dips, I feel the most burn in both arms so I think they are being worked more.
So theres reasoning, any input or new excercises would be great. Keep in mind I only have a bench a barbell, dumbells and a ez curl bar. Thanks.
So theres reasoning, any input or new excercises would be great. Keep in mind I only have a bench a barbell, dumbells and a ez curl bar. Thanks.
swanso5 wrote: 4 - you can't tilt back
5 - put more wt on your thighs and go all the way down
6 - maybe but there's 50 better exercises you could do instead of these
4.by tilt back, i meant stay vertical: head body and legs are pretty much in a strait line. and lean foward knees are bent with legs tucked and im leaning foward. - So which ones the way to go?
6. Give me some excercises, but please read the post before this to see reasoning.