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Old 03-12-2009, 06:42 PM   #1
betito
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Tricep dips between benches

The bottom position of this exercise gives your chest a nice stretch so I think it can be a good weapon to improve chest, my question is: Which of these ways to use it to hit chest do you find OK?

a) 2 way as a tri exercise
b) 3 way as a chest widowmaker
c) 2 way as a chest exercise

IMO all are good but the best one is the first
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Old 03-12-2009, 08:50 PM   #2
Trulyhuge
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I have never liked these. they kill my shoulders.
BUT, if you like them, by all means. Do them for triceps definately.
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Old 03-13-2009, 09:55 AM   #3
Delcoda
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These put your shoulders in a very vunerable position, in the bottom position, IMO. Especially if using extra weight.

I popped my biceps tendon out of the bone groove doing these. Not a fun feeling.
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Old 03-13-2009, 10:41 AM   #4
Deon
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I do these for tri's. However i put a little different spin on it. Instead of really going deep and leaning forward to involve the chest, i actually turn around and face out of the machine instead of into it. If you are doing them on an assisted dip machine then sit on the pad instead of kneeling on it.


I find that doing dips this way really hits the tricep hard especially at the insertion into the elbow, and it doesnt fry my already exhausted pecs. It's important to remain fairly perpendicular to the ground with your upper body and concentrate on making the elbow the fulcrum for the lift. Takes some getting used to but its a great tri blaster.


edit: i use this as my 3rd tri movement in the 2 way split.
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Last edited by Deon; 03-13-2009 at 10:42 AM. Reason: more info
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Old 03-14-2009, 03:46 AM   #5
full_belly
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Quote:
Originally Posted by Deon View Post
I do these for tri's. However i put a little different spin on it. Instead of really going deep and leaning forward to involve the chest, i actually turn around and face out of the machine instead of into it. If you are doing them on an assisted dip machine then sit on the pad instead of kneeling on it.


I find that doing dips this way really hits the tricep hard especially at the insertion into the elbow, and it doesnt fry my already exhausted pecs. It's important to remain fairly perpendicular to the ground with your upper body and concentrate on making the elbow the fulcrum for the lift. Takes some getting used to but its a great tri blaster.


edit: i use this as my 3rd tri movement in the 2 way split.

i think he meant flat bench dips, not the imho beta dip bar version
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Old 03-18-2009, 05:49 PM   #6
JasonWojo
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I love the feel of bench dips for tris but like a couple other people said, they're probably not the best choice for your shoulder longevity.
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Old 03-18-2009, 06:08 PM   #7
Deon
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Quote:
Originally Posted by full_belly View Post
i think he meant flat bench dips, not the imho beta dip bar version

ah ty sorry.
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