Tricep dips - Weighted

**adamwenn100** · 14-01-2008 11:44 PM

I want to know what is the best way to add these. I have got my belt today and cant wait to get it into action!

I normally do 4 sets of 10 dips. It will be about 4 sets of 8 this week as I havnt been doing dips for a good month.

When I get to my 10, 10, 10, 10. Shall I add in another set and do weighted, or slowly go from 10, 10, 10, then 10xweighted? then 10, 10, weighted, 10, weighted 10?

**Bison** · 14-01-2008 11:50 PM

I always warmup with bodyweight only dips and then add weight gradually. It's a very stressfull exercise, so make sure you're warmed up plenty, form is good and concentration high

Rilla · 14-01-2008 11:52 PM

I'd start off adding 10kg, and then maybe going for 4x7-8ish. Do all your sets weighted - at least that's what I do, but then again I do that on most of my exercises. In part because I know how much I can/should do to progress and in part because I'm lazy..

**adamwenn100** · 14-01-2008 11:52 PM

Quote

Originally Posted by Bison

I always warmup with bodyweight only dips and then add weight gradually. It's a very stressfull exercise, so make sure you're warmed up plenty, form is good and concentration high

OK. I dont know how to explain this but I will try my best.

When I dip, I usually, as I go down, let me body go in down at a angle and not straight down. I also have my knees bent as if I didnt I would hit the floor with my feet. Is this the right way to do it?

**adamwenn100** · 14-01-2008 11:53 PM

Quote

Originally Posted by Rilla

I'd start off adding 10kg, and then maybe going for 4x7-8ish. Do all your sets weighted - at least that's what I do, but then again I do that on most of my exercises. In part because I know how much I can/should do to progress and in part because I'm lazy..

10kg? Your being serious? I was first thinking of 5kg, but if 10kg is what you recommend I will try it

**Bison** · 14-01-2008 11:56 PM

There are a few variations of the dip. Some will hammer the triceps, others the chest. This is one exercise you need to find you own groove, especially when going heavy... this is one bad mother for building upper body mass, I love dips!

General guideline is, arms close to body, elbows in, body straight and move straight up and down will really hammer the triceps and hardly hit the chest at all.

Arms wider apart, elbows more flared and lean forward as you go down and it now resembles a decline bench kind of movement and this hammers the chest. Once you get good you can make the chest fail before the triceps and then you're cooking on gas

Rilla · 14-01-2008 11:57 PM

Quote

Originally Posted by adamwenn100

10kg? Your being serious? I was first thinking of 5kg, but if 10kg is what you recommend I will try it

Depends on your strength and bodyweight really. For me, adding 10kg was a minor increase (weighing almost 90kg) - for you, 5kg might be more appropriate...

**Gareth83** · 14-01-2008 11:59 PM

don't add 10kg, your asking for trouble at your weight. That's almost 20% of your body weight.

Just add 2.5kg and get the form right then keep experimenting.

Rilla · 15-01-2008 12:00 AM

Quote

Originally Posted by adamwenn100

OK. I dont know how to explain this but I will try my best.

When I dip, I usually, as I go down, let me body go in down at a angle and not straight down. I also have my knees bent as if I didnt I would hit the floor with my feet. Is this the right way to do it?

Sounds good, the leaning forward bit is essential unless you're dipping purely for triceps strength as Bison says...

**Bison** · 15-01-2008 12:00 AM

This is one exercise were strength levels can shoot up rapidly, much more so than benching. One minute you're struggling to hit 10 reps at bw, few months later you're repping away like a gud 'un with a 30kg DB between your legs