Tricep dip Machine
There is better way to max out your triceps than by using your body weight to punish your triceps during a tricep dip. This piece of gym equipment provides a stable platform and two strong arms for you to perform this exercise and get a great tricep workout.
Adding the tricep dip to your work out regimen will surely show dramatic tricep muscle growth. This is an intense tricep exercise.
Muscles worked during a tricep dip
Not surprisingly, the primary muscle worked during a tricep dip, is the tricep. This is a great exercise for isolating the tricep. The shoulder or deltoids, the chest or pectorals, and the abs, are also to a lesser degree worked during a tricep dip.
Appearance and dimensions of the tricep dip machine
The tricep dip machine consists of a platform and two steel upright arms, with metal grip arms that extend at a slightly upright angle towards your body. The dimensions of the tricep dip are 70 cm x 120 cm x 120 cm. This is not a large piece of equipment, and should fit easily in any small gym, or home gym environment.
How to use the tricep dip machine
The tricep dip machine is a fantastic exercise to really isolate and punish the triceps. Step up to the platform, and grip the two arms securely. Lift yourself off the platform until your arms are straight and fully extended. Cross you legs behind your body, and lean slightly forwards, to really put all the strain onto the triceps.
Lower your self slowly down while inhaling. Keep lowering your body until your lower chest is parallel with your hands. Exhale as you push yourself smoothly up into an arms straight position again. Do not lock your arms straight at the top of the exercise, and immediately start the next repetition. Locking your arms can be tempting, but this resting period takes the strain off of the triceps, and reduces the quality of the exercise.
Incorrect form can lead to injury
The most important thing to remember before beginning a tricep dip, is that it is a fairly strenuous and intense muscle exercise, and you should be properly warmed up before attempting a set of tricep dips. The tricep and arms should be stretched and limber, and you should have begun with a series of lighter weight exercises.
You can strain or tear the muscle if you do not properly warm up prior to attempting the tricep dip.
You should strive to keep your feet crossed and well behind your body to well isolate the weight onto the horseshoe shaped tricep muscle. Do not swing or otherwise move as you attempt the set. Any extraneous movement can reduce the effectiveness of the exercise.
The tricep dip can be hard on the shoulders, as it forces them into an unusual position. Do not go lower than your lower chest to your hands as you dip, to avoid shoulder strain or injury.
Avoid this exercise if you have an injured shoulder, as it could aggravate any existing deltoid injury.
Variable techniques
The tricep dip can be intensified by using a weighted belt or other means of adding weight to your body as you dip, this extra weight will make for a more challenging dip, and more dramatic muscle growth.
As the tricep dip is quite an intense exercise, it may be difficult for more novice weight trainers to complete properly. The dip can be lessened in intensity by transferring part of your weight onto the floor with your feet. A bench or platform behind the station for your feet can make the exercise easier for beginners.
Why you should consider a tricep dip platform
The tricep dip platform is a great addition to a home gym or gym environment. The size of the platform is quite compact, and it should easily fit into your gym environment.
The tricep dip is the most effective way to really isolate the tricep muscle and perform an intensive tricep specific exercise. A few sets of tricep dips will really have your triceps burning, and you’ll see dramatic muscle growth in the triceps after incorporating the tricep dip into your routine.