Triceps Dips -- behind the back variation -- compound?

Phineas · 10-17-2009, 02:36 PM

I know that dips are a major compound lift, but I've always been uncertain as to whether in this variation the secondary muscles are worked to the same degree as in traditional dips.

**Built** · 10-17-2009, 07:24 PM

Do you mean bench dips?

Phineas · 10-17-2009, 11:16 PM

Sorry. Yes, I do mean bench dips.

When I do them I don't really feel my chest and shoulders working much. Maybe a little burn in my chest from it being stretched so much, but not "working" per se.

**Built** · 10-18-2009, 12:40 AM

No, you probably won't. Bench dips are my guilty pleasure - they're murder on my right rotator cuff if I go too heavy, but they're fun and they really hit my tris. I rarely do them anymore though.

**P-funk** · 10-18-2009, 08:20 AM

Putting your scapula on an anterior tilt like that and then extending the humers back through that extensive range of motion is a great way to create pain.

patrick

Skib · 10-18-2009, 10:52 AM

Agreed. Bench dips just don't feel right for me. I feel like I'm putting my shoulder joint in a very compromised position. Very awkward indeed.

**Built** · 10-18-2009, 11:45 AM

Quote:

Originally Posted by P-funk

Putting your scapula on an anterior tilt like that and then extending the humers back through that extensive range of motion is a great way to create pain.

patrick

I know, I know... <hangs head in shame>

jbish8 · 10-18-2009, 12:08 PM

Quote:

Originally Posted by P-funk

Putting your scapula on an anterior tilt like that and then extending the humers back through that extensive range of motion is a great way to create pain.

patrick

Quote:

Originally Posted by Skib

Agreed. Bench dips just don't feel right for me. I feel like I'm putting my shoulder joint in a very compromised position. Very awkward indeed.

I love em! Nothing hits my triceps like these. I find if I keep my back in contact with the bench throughout the entire range of motion, it puts less stress on my shoulders. Also, if you stop when your triceps are parallel to the floor instead of going deeper it also puts less stress on the shoulder joint.
Make sure you're using a slow controlled tempo for the whole range of motion.
I find this is one of those exercises you can really load up, if you do them right, like close grip bench, but you focus more on the triceps IMO when doing bench dips.

10-17-2009, 02:36 PM	#1
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 121	Triceps Dips -- behind the back variation -- compound? I know that dips are a major compound lift, but I've always been uncertain as to whether in this variation the secondary muscles are worked to the same degree as in traditional dips. Training the mind is equally, if not more, important than training the body. If you can learn to transcend natural limitations, and force your mind into your muscle, your strength will know no bounds.

10-17-2009, 07:24 PM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Do you mean bench dips? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-17-2009, 11:16 PM	#3
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 121	Sorry. Yes, I do mean bench dips. When I do them I don't really feel my chest and shoulders working much. Maybe a little burn in my chest from it being stretched so much, but not "working" per se. Training the mind is equally, if not more, important than training the body. If you can learn to transcend natural limitations, and force your mind into your muscle, your strength will know no bounds.

10-18-2009, 12:40 AM	#4
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	No, you probably won't. Bench dips are my guilty pleasure - they're murder on my right rotator cuff if I go too heavy, but they're fun and they really hit my tris. I rarely do them anymore though. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-18-2009, 08:20 AM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	Putting your scapula on an anterior tilt like that and then extending the humers back through that extensive range of motion is a great way to create pain. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-18-2009, 10:52 AM	#6
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	Agreed. Bench dips just don't feel right for me. I feel like I'm putting my shoulder joint in a very compromised position. Very awkward indeed. "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

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