Complete Calisthenics by Ashley Kalym

Author:Ashley Kalym
Language: eng
Format: epub
Publisher: North Atlantic Books

Teaching points

Many people have trouble with the triceps dip, simply because you are effectively carrying your entire body weight on your upper body. Also, the learning curve from the box dip to the triceps dip is quite significant.

To remedy this and make the exercise easier, we can use a technique that has been mentioned previously, which is the use of negatives. The negative phase of the movement occurs when you are moving with gravity. For the triceps dip, this means the movement when we are lowering ourselves down toward the ground. (Conversely, when we push against gravity we are performing the positive phase of the movement.)

To do this, get into the first position of the triceps dip, which has you supporting your own body weight with straight arms. From here, bend your elbows and lower yourself down to the ground as slowly as possible. You should try to take as many seconds as you can to go from the top of the movement to the bottom. Once you are as low as possible, simply drop off the dip bar. Do not worry about pushing yourself back up yet, as you will not be strong enough for that. Concentrate on performing slower and slower negatives, and over time you will become much stronger. Eventually you will be able to perform the proper dip, having built much of your strength using the negative phase of the movement.

You should be aiming to perform three sets of ten repetitions, but, if this is not possible, simply start with as many as you can manage and then build from there.

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