To do tricep dips on a dip station, focus on proper form and controlled movements to maximize tricep engagement.
Here's a breakdown of how to perform tricep dips on a dip station:
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Grip the Bars: Stand between the parallel bars of the dip station. Grip each bar firmly with your palms facing inward.
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Lift and Position: Jump or step up, using a platform if necessary, to position yourself above the bars with your arms fully extended. Maintain a stable grip and a controlled starting position.
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Controlled Descent: Slowly lower your body by bending your elbows. Keep your elbows close to your body to emphasize tricep engagement. Avoid flaring your elbows out to the sides.
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Depth: Descend until your upper arms are parallel to the floor or slightly below. Going too low can put excessive stress on your shoulder joints.
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Ascent (Lockout): Push back up by straightening your arms, focusing on squeezing your triceps at the top of the movement. At full extension, perform a "hard lockout" by fully extending and squeezing the triceps with each repetition.
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Repeat: Repeat the lowering and pushing motion for the desired number of repetitions, maintaining control throughout the exercise.
Key Considerations for Tricep Dips:
- Elbow Position: Keeping your elbows close to your body is crucial for targeting the triceps and minimizing shoulder strain.
- Range of Motion: Avoid excessive depth to protect your shoulders. Focus on a controlled range of motion that allows you to effectively engage your triceps without discomfort.
- Controlled Movement: Avoid using momentum to perform the dips. Focus on slow, controlled movements to maximize muscle activation.
- Hard Lockout: Actively engage the triceps and squeeze at the top of each repetition.
