What's going on nation? Today I'm going to show you guys how to maximize tricep growth with dips
Now if you go into the gym you only have time to do what exercise to really hammer your triceps dips
should be at the top of your list and the reason being is because dips target all three heads of the tricep
the lateral medial and long head
What that's going to do is help you guys build that horseshoe that goes all the way around your arm
Keep in mind that tricep is two-thirds of your arms if you want big arms
You need to train triceps hard, but before we get started with the dips
I want you to first do a shoulder warm-up
You can do something as simple as taking the PVC pipe and doing shoulder breakers
Which is when you grab the bar pretty close for your hands on as close as you can
Start at your thighs go up and over your head
Down and back touch your butt with the bar and then up and over again and do two sets of 10 to 12 repetitions
If you have really tight shoulders you can check out my shoulder warm up video right here, and that should help you loosen up
Now you can do the dip a couple of different ways to target your muscles differently
The dip is mainly going to target your chest triceps
Lower traps and shoulders and you can be really working your anterior deltoids on this exercise
Which is why you want to make sure your shoulders are nice and loose so you don't risk an injury
But if you grab wide on the dip bar and you just slightly lean forward it's still going to hit your triceps
We're bringing a lot more chest into the exercise. If you go on the dip bar with your hands really close together
Elbows by your side that's going to help you isolate your triceps more. So let's go over here real quick
And I'm going to show you guys that form so a wider grip, so I'm going towards the back of my dip bar
I'm going to lean forward slightly and come down nice and slow and controlled and then push up
If you want to isolate your triceps more you're going to grab closer on the handles
But you're gonna keep your chest upright as well
Just like that now when you guys do dips
I also want to make sure that you training in the full range of motion
go at the top and then dip as low as you can
the reason being is because
You're gonna maximize your growth during the negative that is where you do all or most of the ripping and tearing of the muscle
So if you're doing half reps
You're cutting that amount of time in half where you can be targeting your triceps for more growth
And for most people they say they like to do half reps because it maintains tension on the muscle
well, I can assure you that if you hold yourself in the top position or the bottom position of this exercise for any length of
Time you're going to start to feel your arms fatigued and shake. You're not going to be able to hold it anymore
Most people do half reps in my opinion because they don't want to risk not looking macho in the gym
So they want to have as much weight as possible if they're doing weighted triceps, and they do the half reps not us
We're gonna do full range of motion and focus on that slow negative and I also want you to keep in mind that
Over time it can become dangerous
Doing a half rep because you're more susceptible to having an injury and whenever range of motion that you don't train in no matter what
Exercise it is. So if you're not used to
going all the way down like this and
Then all the way back up and you start doing say weighted dips and your weighted differently goes halfway
That one time that you think you're going to go all the way down. That's when you risk having the injury
that's where your risk really blowing out your shoulder because
Your body's not used to having that amount of weight on it and that sort of range of motion that you've been skipping
So if you're doing weighted dips now and you're going to get into them
I want you to lower the weight first or do just bodyweight you can use that full range of motion first and
slowly start adding weight to the exercise
So what I'm going to do right now is show you guys how to add weight to a dip using two different things
the first method I'm going to show you guys is using a dumbbell and you do is
Kind of hook it between your legs by placing it between your thighs like this
putting one leg up to kind of support it and
Then use your other foot to help you jump up
And as soon as you jump up just bring both legs behind like this
Interlock your ankles and then you should be ready to go up and down
No problem
And as soon as you're done you can step down grab the weight or just drop it on the ground
The second way to do it is with the belt
most gyms have belts
and all you have to do is just put it on your waist and
Hang the weight in between you now I'm going to recommend that you change the links on the belt as you can see a short
Mind a few links on each side
Because if the chains too long and you have weight dangling between your legs, it might throw you off balance
So you want to get that weight as tight as you can without impeding the form of the exercise
So just like that
Once again, just jump up
Cross your ankles all the way down
All the way up
Another thing you want to keep in mind when doing a dip is you want to keep your wrist as straight as possible
A lot of people especially start adding weight hands go from here to here to here
To where they're putting all that pressure on your wrists
Keep your hands as straight as you can when doing it dip
Now if you don't have a dip station in your gym, you can utilize two benches to do the exercise as well
And I've set up two benches over here for you guys
Now the same principles are going to apply here that apply to the dip station the wider you go
You're going to target a little more chest the closer you go the more you isolate the triceps
Some people like doing on the bench better because they feel like they can isolate the triceps more because you get your hands
Super close together kind like we do a diamond pushup
So I'm gonna sit down real quick
All you're gonna do is have two benches adjacent to each other
and put your feet up like this and
then dip down as low as you can and
Push back up
So this way it's targeting a little bit more chest you really want to isolate your triceps put your hands together kind of like a diamond
With it behind you
You can add weight to this exercise as well
You can have somebody help you by placing the weight on your thighs when you're already in position, or you can sit up straight
Place the weight there yourself and then pick up your feet
And get started with the exercise
See there you guys have it that's how you maximize
Dips for muscle growth in your triceps for more great tips exercises in your teens
Feel free to join us in Scotthermanfitness.com and as always guys
More good stuff coming soon. See ya