STRENGTH TRAINING

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Triceps Bench Dips with Feet on Floor

By RealJock Staff

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

Benefits
For this variation on the standard triceps dip, you'll move in a diagonal movement to stretch and work the full range for your triceps muscles.

Muscles Worked
Triceps

Starting Position
Sit on the long edge of a flat bench, with your hands at your sides on the bench you're sitting on and your fingers facing your feet. Place your feet on the floor in front of you so your knees are a little more than a right angle. The smaller the angle, the easier the exercise will be. Grip the bench with your fingers and tuck your chin down a bit toward your chest. Engage your arms and lift yourself off the bench so that you are being held up by your hands on one bench and the heels of your feet (see Photo 1).

Exercise

  1. From the starting position, lean your upper body forward slightly and slowly lower your butt down so that it goes a little beneath the bench you are sitting on. You should feel the stretch and work in your triceps as you lower diagonally down (see Photos 2 and 3).
  2. When you reach the bottom of the dip, reverse the motion and push your body back up to starting position. When you reach the starting position you have completed one repetition (see Photos 4 and 5).
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.