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Training Tips - May 2009

Exercise: Tricep Dips
Primary Muscle: Triceps
Skill Level: Beginner/Intermediate

Remember to always warm up before any exercise. Warming up reduces the risk of injury and gets muscles ready to do a set of Tricep Dips. You can actually lift/push/pull/etc more if you go through a proper warm up routine, as compared to diving straight into the exercises. Make sure to stretch your Triceps and Shoulders - key muscle groups in a Tricep Dip.

1. Position your hands shoulder width apart on a secured bench or stable chair.
   
   
2. Place your feet about hip width apart on the floor, Lift your body in front of the bench keeping your legs bent
   
   
3. Pull in the stomach muscles and slowly bend at your elbows, lower your body down towards the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench.
   
   
4. You have reached the bottom of the movement once your shoulders are in line with/ or slightly above the elbows (Fig 1) then slowly push yourself straight back up to the starting position.
   

Exercise: Tricep Dips
Primary Muscle: Triceps
Skill Level: Beginner/Intermediate

1. To make the Tricep Dip a harder exercise, move the legs out in front of you. This shifts the body weight more to the upper body. If you have the urge to increase the intensity even further you can lift your feet up onto another bench or Fitball (Fig 2)
   
   
2. Using the Fitball will create are far greater intensity on the triceps because the core muscles (abdominals, obliques and erector spinae muscles) are brought into play, taking energy away from the arms to aid in stabilising the body.