Saturday, November 30, 2013

Dips vs. Kickbacks: What's The Best Exercise For Stronger Triceps?

It's an age old question - how to get well-defined Triceps? !  
 

It is one of the hardest spots for women to tone ! But you KNOW when you have them!  You can see and feel it!

Sporting strong, well-defined arms is a fitness aspiration of many, and to effectively target the triceps -- the muscles in the back of the upper arms -- many people find themselves torn between two common moves: bodyweight bench dips and dumbbell triceps kickbacks. To get insight on both of these exercises and evaluate the benefits and the potential risks of each move, check out below is what you should consider before making your exercise selection.  And remember, proper form is what it's all about !  If you are doing exercises and don't see results, usually your form needs correction!  Ask for help and make the most of your workout !

Bodyweight Bench Dips

 

A no-equipment exercise that can be done just about anytime, anywhere -- from the edge of your living room couch to the bench at the gym -- bodyweight dips offer many benefits. Slow controlled movement is key. You can make it even more challenging by adding a weight plate onto your upper legs.
A study by the American Council on Exercise (ACE) found this exercise to be
one of the most effective moves for eliciting a high level of muscle activity in the triceps, but that's not the only muscle it challenges. 
This functional exercise mimics everyday pushing movements like lifting yourself out of a chair, but it can put too much stress on the anterior shoulder, the most vulnerable and most often injured part of the shoulder.  Since it also increases shear forces in the shoulder joint and can add the potential for impingement of nerve endings, those with a history of shoulder issues or poor shoulder flexibility should proceed with caution.   First learn shoulder stabilization techniques so you can execute dips with proper form.
 
Dumbbell Triceps Kickbacks
 
 
 

A commonly-performed exercise that too ranked as one of the top three most effective moves in the ACE triceps study, kickbacks simply require a pair of dumbbells and are typically less challenging in terms of shoulder and core stabilization, making them a good choice for learning how to target the triceps.   However, like dips, form is imperative in order to reap the benefits, and the positioning of the body needed for this move may prove challenging for some.

The kickback requires holding the shoulders at the end ranges of extension, but many people have limited shoulder range of motion, especially if they work at a computer.  Many exercisers fail to lift their arms high enough during this movement. I see it all the time and then they wonder why they don't see any definition.    Your upper arms should be parallel with the floor.  Notice the straight arm in the picture.....you want to keep your back flat.
 
For bent-over kickbacks it's all about posture...keep your knees bent and back flat with slow controlled movments.....see below additional version of kickbacks.
 
 
 
 
The Bottom Line
Both exercises offer a great deal of benefits to those who have healthy, pain-free shoulders with good mobility.
 
To see if the moves are a fit for your body, do this test  Stand facing a mirror and hold your arms out to the sides. One at a time, extend each arm overhead and then bend the elbow, bringing the hand behind the shoulder blades.
 
 
 

 
You should be able to get your hand in the middle of the upper back as displayed in the picture above.  If you can't your triceps need development and also stretching !  
 
Overhead extensions target all three heads of the triceps in a more mechanically advantageous position.    Or do cable triceps extensions and lying triceps extensions -- commonly known as skull crushers (I do these).   Also keep in mind that any type of pushing exercise -- such as pushups and bench presses -- works the triceps.
 
 
There are many ways to work the triceps and they are the "badge" of a well defined arm - not just "guns" (biceps). 
 
"Peace, Love, Fitness"

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