Achieve Your Ideal Physique - Triceps

Posted on September 23, 2015 at 12:00 AM

When it comes to training, my favorite exercises are almost always compound movements. Not only do compound movements burn more calories, they also help with strength building. For example: when most people perform dips, they’re usually targeting their chest, but when done mindfully, they are very effective for building and shaping triceps.

Today we’ll be focusing on bench dips. To get started, you’ll need two benches placed a few feet apart.  Sit on one bench and place your feet on the other. With your hands at your sides, shift your body forward so you are no longer sitting on the bench.  With only your hands and feet touching the benches, slowly lower your body toward the ground while keeping your shoulders back and upper body tall. This will help shift the focus from the chest to the triceps. Envision lifting your body with just your triceps. I like to lock out my arms at the top of the exercise and employ a short pause mid-rep. This helps me stay present and mindful.

Key points to remember while performing bench dips:

  • This exercise can be made easier by placing your feet on the ground in front of you. You can make the exercise more difficult by placing a weight plate across your lap.
  • Place the benches far enough apart to fully extend your legs. Your upper body should be about an inch away from the bench when lowering yourself down.
  • Your hands should be close to your sides with fingers facing forward.
  • While performing the exercise, focus on keeping your elbows pointing backward (not out) and keep your arms close to your body.

Over the past year, I have relied on PEAK ATP to help me build muscle! When I compare stats from last year, I see that I’m stronger and leaner! 

Check out the corresponding video for the exercise demonstration and for more tips. Give it a try on your next arm day! Thanks for reading! Until next time, train hard!

-Erin Stern

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