STRENGTH TRAINING

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Speed Tricep Dip on Gravitron

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Tricep dips are one of the oldest and greatest tricep-building exercises in the book. Doing them on the Gravitron machine allows you to take a percentage of your body weight off the table, allowing you to build up strength and max out while maintaining proper form. For this variation on the exercise, you'll do the dips quickly, focusing on speed, power, and control.

Muscles Worked
Triceps

Starting Position
Set the Gravitron dip handles to a width setting that feels comfortable for your shoulder width. Grasp the handles in each hand and step off the platform onto the foot bar. Keep your posture tall, shoulder blades retracted, and chest forward in order to keep the work in your triceps (see Photo 1).

Exercise

  1. From the starting position, lower your body down into the dip in a fast but controlled manner. Be sure to continue to keep your posture tall, shoulder blades retracted, and chest forward as your descend. Lower yourself down until your elbows are at a 90-degree angle; do not go any lower or your shoulders will have to do the work. Focus on keeping the tricep muscles engaged and working; (see Photo 2).
  2. When you have reached the bottom of the movement, reverse the motion and quickly push yourself up again until you are back at the starting position, focusing on maximizing power while maintaining control as you push (see Photos 3).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.