the one fifty dips training program

what is a tricep dip?

According to Wikipedia, a traditional dip is an exercise used in strength training, primarily to train the triceps, but with major synergists being the anterior deltoid, the pectoralis muscles, and the rhomboid muscles of the back (in that order).

Instructions for "good-form" dips

Starting position for good-form tricep dip

Stand with your back to a chair or bench. Be sure that the object is sturdy and can comfortably support your body weight. Bend your legs and place your palms on the front edge of the bench, with your fingers pointing forward. Slowly walk your feet out in front of you, until the majority of your body weight is resting on your arms.

Inhale, and keeping your elbows tucked in at your sides, slowly bend your arms and lower your body until your upper arms are parallel with the floor (see pic below). You should also notice your hips have dropped straight down toward the floor.

Hold for a second, then exhale and straighten your arms back up to the starting position. You've just performed your first tricep bench dip!

Good-form tricep dip

Be careful not to lean forward from the bench or lower your body past the arms-parallel-to-the-floor position, as this will place excess stress on the shoulders and potentially lead to injury.

It's also important to keep your core engaged as you perform the dips, and NOT use momentum to lower or raise your body into position. Focus on natural, rhythmic breathing as you continue to perform the exercise.

To keep the focus on the triceps and not the shoulders, be sure to keep the hips close to the bench or chair. If you're struggling to perform the dips with your legs out in front of you, make things easier by moving the feet closer in. You can always make things more challenging by walking the feet out, crossing one leg over the other, or even elevating them on another chair/bench positioned in front of you.

Remember, the main aim of the one fifty dips program is to improve your arm strength, tone and general fitness, but don't lose sight of the importance of making progress with consistent training and constantly challenging yourself. Give the 6-week program a chance and I know you'll be amazed at the difference in your arms. Good luck!

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