Friday, 28 December 2012

Triceps Dips

If you want big triceps, dips are absolutely essential. Dips are fantastic for hitting all three heads at once, and they’re one of the only exercises that effectively blasts all three heads simultaneously (along with the closed-grip bench press, which is # 2). Also, unlike cable exercises and a lot of other isolation triceps exercises, dips allow you to overload your triceps with a significant amount of weight. After all, more weight lifted = more muscle gained.Make sure to lower slowly all the way down until your triceps are parallel to the ground. At the top of the movement, squeeze your triceps hard for 1 second.Below are two different variations. The bench dip (the top picture) is significantly easier and a much better option for beginners. The bench dip is also a great exercise for building up endurance and really blasting your tris hard at the end of a workout. Traditional dips like the ones in bottom picture allow the body to handle more weight, and thus are much better for building muscle mass. Once you’re able to get 12 reps in a set increase the weight by using a weight belt and weight plates.

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