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Free
Training
Newsletter!
Have
a look at some of the articles published in previous issues
of BetterU News...
• The
Secrets of Negative Training That Nobody Else Can
Tell You - Dropping Points, Partial Negatives, 2 Up/1
Down and More!
• Dancing
With Yourself - How to Do Negative Training Without
A Training Partner.
•
Power
Rack Dips - A Unique Set-Up For a More Powerful Dip
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up now!
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Negatives
For Tricep Dips
- The best
way to do pure negatives with Dips
is to use a hip belt, though dumbells can also be used.
- Set up two
benches behind the dip bars so that the bench ends are directly
under the handles and the benches run parallel to the bars.
- Stand on
them with the weight hanging between your legs. Remove your feet
from the benches and lower yourself down.
- Instead
of allowing your feet to go down to the ground, rest your toes
on the benches (don't let them help, though).
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- When you
get to the bottom, stand up on the benches back to the starting
position and repeat. You can allow your feet to go all the way
to ground if you want, though. Simply climb back up onto the bench
again.
- If you are
doing dips for chest, that is how you're going to have to do it
as with chest dips you should be hunched over with legs under
you or in front of you.
- Weighted
Dip negatives can be done with extremely heavy weight.
It is also possible to do them as partials or as lockout holds.
This technique is one of the best ways to gain mass and strength
in the triceps, chest and shoulders very quickly.
- Here are
a few tips for setting up the weight. Lean the plates against
one of the benches. Kneel behind them. Run the chain of the belt
through holes. Clip it on then stand up on the benches. To stand
on the benches, step up then pull yourself up with your hands,
too.
- Another way
to do negatives without a hip belt is to use a dumbell between
the feet. Place a bench or box behind the dipping bars then place
a heavy dumbell on its end on top. Get your hands into position
on the dipping bars then hook your ankles around the handle of
the dumbell. Swing it up and off into position then lower slowly.
At the bottom, release the dumbell, pick it up and put it back
on the bench. Repeat.
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"I
feel I can see noticeable improvement since using these exercises
and I have hardly scratched the surface in the number of exercises that
have been provided in the e-book. I just love 'em!!!" - Ian Leigh.
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