If you are setting up a home gym, one exercise station that you will want to seriously consider is the dip machine. Dip machines are helpful in training the triceps and assist in the development of this muscle. When you use this machine, other muscles, such as the shoulder muscles, abs, delts, and pectorals are developed when you train your triceps on a dip station.
Dip stations are simple. They consist of a platform with two steel upright arms with metal grips. They are relatively compact also. The main purpose, as stated, is to isolate and develop the triceps. In order to perform dips, you must first get on the platform. Then, you lift yourself off the platform by extending your arms. You will also most likely want to cross your legs behind your body as this causes you to lean forward a bit. This leaning forward will put more pressure on your triceps. Make sure you breathe in slowly when you bring your body back down.
Like many exercises, you will want to make sure you warm up properly before you begin doing dips. Your triceps and arms should be stretched and limber before you begin. In order to get them warmed up you will have to do lighter exercises to get your workout started. Also, don’t go lower than your chest when you train on the triceps dip station, you will risk injuring your shoulders otherwise.
You can vary the intensity of your triceps workout on the dip machine by using a weighted belt or adding weight to your body in other ways. This will help you if your goal is to add bulk to your physique. Heavier weights and lower reps lead to faster muscle growth. On the other hand, if you need to lessen the intensity of your workout, you can transfer part of your weight onto the floor or onto a bench with your leg.
Like all weight training, the basics of performing a dip are very simple. You will need to be precise about your technique, though, otherwise you risk an injury you could otherwise avoid. Correct technique is everything when you lift weights. It is how you will get the most benefit and do the least harm out of your exercise routine. Take it easy when you start your program and use common sense. Like any exercise program, you don’t want to overdo it at first.
Tailor your dips to your goals you are going for endurance, you will need to do high reps with relatively low weight. If you are going for bulk you have to do heavier weights, but you will do a lower number of reps. Many beginners overlook their triceps, but it is a very important muscle group. It is vital to balance your training if you are already training your biceps, otherwise it will impede your functional ability and put you at greater risk of injury if you train asymmetrically.
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