Multi Joint Movements- Triceps

Mar 22, 2011
Multi Joint Movements- Triceps

Once again, the Smartest Man in Bodybuilding speaks out

Dips are a great multijoint exercise for developing a massive chest and huge triceps. But do you know the differences between doing dips to target the chest and doing
dips to target the triceps? You may think you do, but we bet you haven’t consider all the critical tips for dips that I have up my tatted sleeves.

What Are You doing?

In the article below I’m going to discuss the difference between doing dips to target the chest and doing dips to target the triceps.

If you have read any of my articles or watched any of my M&F RAW! Videos you know that I like to use multijoint exercises because they allow you to go
heavy and place more overload on the muscle, which leads to greater muscle growth. Dips make a great multijoint exercise for the chest, or the
triceps, as long as you know how to properly target these muscles when you do them.

Dips For Chest

  • When it comes to doing dips for chest, use a wider than shoulder-width grip on the dip bar.
  • Be sure to bend your legs at the knees and push your legs back as far as possible. This turns your torso more horizontal and helps to place places greater emphasis on the chest.
  • When you lower your body, allow your elbows to flair out to the sides more.
  • Stop, when your upper arms are about parallel with the floor. going Any lower than that will only stress the shoulder joints and won;t add much to your chest growth.
  • Be sure to focus on contracting your pecs as you press up and flex them hard at the top without locking out your arms.
  • Using these critical tips on dips will help you use more of your chest and less of your shoulders and triceps.

Dips For Triceps

  • When it comes to doing dips for triceps the body mechanics are pretty much the opposite of what you want to do for chest.
  • For starters, you should use a grip no wider than shoulder width.
  • And Be sure to keep you body as vertical as possible. You can accomplish this by keeping your legs straight down below you. This will keep your body more upright and place better emphasis on the triceps.
  • When you lower your body, keep your elbows tucked in to your sides and pointing behind you. But just like you should do with dips for chest, lower your body only until your upper arms are parallel with the floor. And of course, focus on the triceps when you push yourself back up and flex them as hard as you can in the top position, locking your arms out.
  • Using these tips when doing dips for triceps will ensure that you focus mainly on the triceps while minimizing the focus on the chest and shoulders.

Where you do dips in your chest and triceps workouts depends on your strength. If you can not do 10 reps on dips with your body weight, do them at the beginning of your workout when you are strongest to help build up your strength. Once you can do 10 or more dips with your body weight, you can move dips to later in your workouts, after your major pressing exercises. … which would be bench presses, incline presses and dumbbell presses for chest and close-grip bench presses for triceps.

Adding Weight

Feel free to add weight to your body weight by using a weight chain or weight vest…

You can even finish your chest and triceps workouts with dips to really burn out the muscles. So be sure to use dips in your chest workouts… AND your triceps workouts.
And of course, be sure to look for more great tips like this in other episodes

For More on Jim Stoopani PhD click HERE

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