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"

Avoid these Elliptcal / Cardio Machine Mistakes !

The elliptical is a great cardio option for most people, especially those that either don't like the treadmill, or have knee/hip joint issues.

It is a low-impact activity that is not only easy on the joints but also easy to use. I only have one issue when it comes to the elliptical:    Most people don't use them correctly!

Don't Be One Of These People!

It never fails. No matter where I am travelling or even in my hometown gym, I always see them. They walk in to the gym, grab the remote, put their favorite TV show on and start happily peddling away on the elliptical.    And then there's me – huffing, puffing and sweating my butt off while running intervals on the treadmill, or doing resistance intervals on the elliptical.  
When I am doing my workouts, there is no way I'd be able to leisurely watch TV for an hour!

Actually, because my cardio is high-intensity, I only do about 20 to 30 minutes before I cool down, strectch and head over to the weights.    Almost 100 percent of the time, after I am done with my full-body workout, I'll look over at the elliptical and there they are, still peddling away without one bead of sweat on their brows!  BAD ! And a complete waste of time!

Another type of elliptical user not only watches TV but also chats to the person nearby or talks on the phone.   Some people do all three of these things at once!     If it isn't clear to you yet, seeing people "work out" in this way is a pet peeve of mine. When it comes to working out, my philosophy is quality, not quantity.

I just want to walk up to them and say: "You have made the commitment to come to the gym, and I commend you for that – but now you have to make it count!" Since I can't tell them, I will just have to tell you!   Make sure your workouts count and that you are not wasting your time!

The unfortunate thing is these people are all using the elliptical to get a cardio workout. The truth is they'll never see results working out in this way. Don't get me wrong, some exercise is better than no exercise but the fact remains: These people are not making their workouts count!
Follow these tips below to get the most out of your workout !

Be Fully Engaged
If you want to make sure your workouts really count, no watching TV, flipping channels, reading books or magazines, chatting on the phone, surfing the Web or having long conversations with the person next to you.
To get the most bang for your workout buck, you have to be focused on the exercise you are doing.  If you are not fully engaged, you will not work out to the best of your ability. The second you start to tune out, your legs will start to slow down. You might even notice the elliptical pause or turn off. Not good! Studies show that when you focus on your body and muscles you are working during your exercise, results improve !

Use The Resistance
Another common mistake people make is not bumping up the resistance.  Take the time to learn about the machine!  If you don't know, ask someone ! 
What I have noticed is people like to peddle the elliptical really, really fast. I imagine most people believe the faster they move their legs, the better their workout will be. With other exercises, this might be true – but not on the elliptical.
The rotating mechanism used in ellipticals is a flywheel. This means it can use momentum to spin itself around. With the elliptical, fast feet equals lots of momentum. This means your muscles don't have to work very hard to move the peddles around. When you bump up the resistance, your arms and legs have to work harder to keep the elliptical moving.
Some ellipticals also allow you to adjust the incline. This is another great option for increasing the intensity. If you can bump up both the incline and the resistance, even better!
If you make these few small changes to your elliptical workouts, I guarantee you will burn more fat and calories, and you will also see greater improvements in your fitness level.
The important piece to remember here is your exercise should be hard! So how do you know if it is too easy? If you can have a full conversation, read a book, flip channels on the TV or text and email on your phone, you are not working out hard enough!

Another great tip for the Elliptical is to pedal BACKWARDS!  It puts even more focus on your glutes (butt) and hamstring muscles.  Try the last few minutes of your workout going backwards at a lower intensity until you get used to the "new" movement.  Then try working it in to yout HIT training!  It works !

When I am at the gym busting out my intervals, I usually don't have time to talk to anyone !  There is no way I'd be able to talk back!  It also breaks my focus. Being in the "zone" is important for getting the most out of your workouts. If working out this hard doesn't sound appealing to you, maybe this next bit will.

If you increase your intensity, you can work out for a shorter period of time! Working out for an hour or two simply isn't possible at high intensities. The good thing is that you don't need any more than 20 to 30 minutes of high-intensity cardio to see improvements.
The elliptical is a great machine but it is often used incorrectly. If you remember to stay focused and increase your resistance, you will have more results in less time.

Mix it Up with the 10/10/10 Rule !   Sometimes doing the same cardio over and over can get boring - making you avoid the very thing that helps you stay fit!   If your gym has muliple cardio mahcines, try doing 10 min on one machine, and then 10 min on another one....before you know it you will have completed 30 min of cardio! 

Being able to work out is a privledge and most of us treasure our time. Being pressed for time means getting the most out of your workout.  Make it count ! 

"Peace, Love and Fitness"