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tri dips?



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  #1  
Old 12-31-2008, 07:02 AM
latemp latemp is offline
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Default tri dips?

right now i do tri dips with my hands on a flat bench, and putting my feet up on another flat bench or a box and weight in my lap. recently the more weight i add, its starting to seem like i have to stack too many plates in my lap as i get stronger. i've seen other people doing tri dips on the regular dip rack, they are on it backwards not leaning forward. have any of yall tried this, and does it work?
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Old 12-31-2008, 07:11 AM
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I dont do dips. which im going to start doing them today.
When do you do them?
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Old 12-31-2008, 07:26 AM
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I use the dip rack and the handles put me at a slight forward lean when I'm doing them. For me the slight forward lean is necessary to get the full range of motion. This is because I have tight shoulders. If you are very flexible then you could probably do them the other way but I would reccomend starting out the way I do it.

The reason you are finding it hard to add enough weight to your bench dips is because you are effectively using roughly half of your body weight and half of the weight added as soon as you put your feet up on something. By doing them in a dip rack you will be using your entire bodyweight plus the weight added.

Hope this helped.

IW
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Old 12-31-2008, 07:32 AM
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I was also going to recomend making it the last thing you do. An do them to failure. That should bomb your muscles for max growth.
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Old 12-31-2008, 08:17 AM
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Forward lean will recruit some shoulder and pec into the movement.

Putting your feet up doesn't quite cut the weight in half, it definitely reduces it though. How much weight you're actually using depends on how close the weight is placed with respect to your hand. If your torso is upright/slightly inclined and the weights are resting upright against your stomach you will get the most weight shifting to your triceps.

I don't think I would do them to failure. I would leave a rep or two in the tank at the end of the set.
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Old 12-31-2008, 08:31 AM
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I will try it both ways Kane. I am just treating the dips like the way i do pushups at the end of a chest workout.
But i can see doing it both ways. I guess it depends on what your going for and what works best for you.
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Old 12-31-2008, 09:22 AM
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I'm sure Kane is right about the weigtht and all of that but for shoulder health I would recommend sticking to torso slightly leaned forward and hands slightly forward of body.

I honestly don't look at dips like a "tri" exercise. If I want just a tri exercise I'd just do some type of heavy extensions, etc..

The difference being is that dips being a closed chain movement with the distal end fixed, if you look at it like "tris" or "chest" or "delts" you are missing the point that you can't move one joint without significant movment in another. And therefore there are positions that are healthier and not as healthy.

Whereas with a tri extension you can work the elbow extensors without necessarily putting your shoulders in a vulnerable position.

Obviously I'm not saying dips are not a tremendous tri developer. I'm saying that the way you think about an exercise drives the way you perform it and that can affect just how long you will be able to perform is safely. Dips are very effective in position I described. It's progression that matters anyway. You don't sacrifice anything when you get to keep your shoulders (potentially)
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Old 12-31-2008, 10:58 AM
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Well I realize it won't cut it in half completely. Thats why I said roughly. It obviously depends on where you center of gravity is, where the weight is placed, what the angle of your body is, the height of the box/bench etc etc. I guess I should have said it reduces the total weight significantly.

IW
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Old 12-31-2008, 12:17 PM
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IW, just so you know, I really meant to say that I'm sure both of you are right about the weight in general. You guys can argue about the physics since you're the experts. I honestly no nothing about that.
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Old 12-31-2008, 02:15 PM
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I think that a dip rack, tricep pushdowns or lying tricep extensions are more effective than using benches. I like the dip rack best especially with added weight. However, it can be easy to induce injury if you are not careful. Tricep pushdowns seem to be the least injury prone.
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