You can increase the intensity of your tricep dips by adjusting your body position or adding weight. The references provided a couple of simple ways to achieve this, but there are other methods you can incorporate for a more challenging workout.
Here are a few methods you can employ:
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Adjusting Body Position:
- Leg Position: Move your feet further in front of your knees. This increases the weight being supported by your triceps.
- Elevated Feet: Place your feet on an elevated surface like a box or bench. This forces your triceps to work harder.
- Single-Leg Dips: As suggested, lift one leg off the ground before each dip. This adds instability and requires more core engagement and tricep control to maintain proper form.
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Adding Resistance:
- Weight Belt: Use a weight belt to add plates, gradually increasing the load. This is a very effective method for progressive overload.
- Dumbbell Between Knees/Ankles: Carefully secure a dumbbell between your knees or ankles. This is slightly more awkward than a weight belt but provides a similar effect.
- Resistance Bands: Loop a resistance band around your wrists or upper back, providing resistance throughout the movement.
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Modifying the Exercise:
- Slow Eccentric: Focus on a slow and controlled lowering phase (eccentric). This increases time under tension and stimulates muscle growth.
- Paused Reps: Pause briefly at the bottom of the dip before pressing back up. This eliminates momentum and forces your triceps to work harder.
- Deeper Range of Motion: Increase your range of motion by dipping lower, if your shoulder mobility allows. Be cautious and avoid going too low if you feel any pain.
Remember to always prioritize proper form over adding weight or increasing intensity too quickly. Progress gradually to avoid injury. A full range of motion and controlled movements are key for effectively targeting your triceps.
