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Power Rack Bench Dips Done Rest-Pause Style for Tricep Mass and Strength

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Bench Dips are a good tricep exercise that I use on occasion. This is a variation of the exercise that I actually like more than the "bench" version.

Now, on a side note, this exercise does put some pressure on the shoulders, especially if you go down too deep at the bottom. I always keep my upper arms a little above parallel to minimize shoulder strain. Some trainers are against doing this exercise at all, but for me, I have bad shoulders and don't have any problems with it as long you're smart about it and don't abuse the exercise (going too deep or bouncing out of the bottom).

This version of the exercise is done in the Power Rack, using the safety rails as the apparatus.

Set one of the safety rails at about mid-thigh height and the other rail a few inches higher.

Power Rack Bench Dips Done Rest-Pause Style for Tricep Mass and Strength

You're going to set your hands on the lower rail, but here's the trick...instead of putting your feet on TOP of the other rail, you're going to push them onto the forward FACE of the rail so that as you're doing the exercise, in order to keep from falling you have to use your triceps to basically wedge your body into the exercise.

You can also do this technique using a bench, if you don't have a rack - just put your bench a few feet from a wall and plant your feet flat on the wall instead of top of something else. You'll have to be VERY sure your bench won't slide, though, because when you push back with your legs, you'll get some serious backwards force. That's why I like this one better in the rack.

Power Rack Bench Dips Done Rest-Pause Style for Tricep Mass and Strength

So as you're pushing UP, you're also pushing forward against the other rail to keep yourself from falling.

Note where my upper arms are at the bottom ofo the rep - you're not going for maximum stretch at the bottom. And when you set you hands on the rail, keep them about shoulder-width apart - don't bring them in any narrower as that puts more strain on the shoulders.

Power Rack Bench Dips Done Rest-Pause Style for Tricep Mass and Strength

It's double-trouble on the triceps and I find it makes a HUGE difference in the effectiveness of the bench dip exercise.

In this demo video, I do this exercise rest-pause style, doing as many reps as I can on the first set, rest 20 seconds, then as many more reps as I can, rest 20 seconds, then finish with one last set of as many reps as I can.

By the time you're done, your triceps will be PUMPED.

 


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