What's the Best Way To Do Dip Negatives?


I want to build big, strong arms and I've heard negative training is a great way to do it. What's the best way to do negative training for dips for triceps?


There are several ways to set up for doing negative dips.


1. A Bench and a Hip Belt

  • Set up a bench behind the dip bars so that the bench end is directly under the handles
  • Stand on the bench with the weight hanging between your legs. Remove your feet from the bench and FIGHT the negative all the way. This means TRY to actively push yourself up while the weight bears you down.
  • When you get to the bottom, stand back up on the bench, get back to the starting position and repeat.
  • 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.

2. A Bench and a Dumbbell Between the Feet

Another way to do negatives without a hip belt is to use a dumbbell between the feet.

  • Place a bench or box behind the dipping bars then place a heavy dumbbell on its end on top.
  • Get your hands into position on the dipping bars then hook your ankles around the handle of the dumbbell. Swing it up and off into position then lower slowly.
  • At the bottom, release the dumbbell, pick it up and put it back on the bench. Repeat.

3. Two Bars in the Power Rack

One of my favorite methods is to set two Olympic bars on the safety rails of the power rack in the shape of a V. THESE will be your dip handles.

Power Rack Dips Start

Power Rack Dips Finish

  • This allows you to set the height to whatever you need.
  • You can be in a standing position at the top of the dip, then simply take your feet off the ground and bend your knees to get the negative.
  • From the bottom, all you have to do is set your feet on the ground again and stand up.
  • Very simple and very effective.



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