Triceps Dips (weighted)

Directions:

Preperation/body position

1. Load weight onto dipping belt if required, and attach around waist.
2. Grip handles on either side of the dipping station.
3. Hang free, with knees bent if there is not enough clearance below to extend legs

Excution/Movement

1. Keep good posture, torso perpendicular to the floor, and arms close to sides.
2. Slowly descend until upper arms are parallel (or just below) to the floor.
3. Push up and extend arms to beginning position whilst maintaining no flair in the arms, and upright torso to emphasis the triceps recruitment.
4. Repeat for desired amount repetitions.

Comments

The triceps dip is an effective exercise to stimulate the triceps brachii.

By keeping torso upright and arms tucked into sides of the body, we can effectively stimulate the triceps whilst minimising pectoral involvement.

For those who can not perform the triceps dip with their bodyweight, the same movement can be performed on an assisted dipping station, or dipping machine. This could prove useful for gaining strength and confidence in the movement before moving onto bodyweight dips. Just remember to keep torso erect, and arms tucked close into sides whilst executing the exercise, to keep stimulus on the triceps brachii.
Another possible way of progression for dips is to just perform the eccentric phrase of the exercise with ones bodyweight. This training method is commonly known as ‘negatives’. Simply start at the top of the exercise and slowly lower yourself through the eccentric phrase of the exercise, then quickly aid yourself back to the top, and repeat. This will help build strength, and help with progression to bodyweight dips.

Once the desired number of reps can be performed with bodyweight, invest in a dipping belt which enables you to add resistance.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.