Plyometric Dips

Plyometric dips are a great way to gain explosive power in your triceps muscles. Always perform a few normal triceps dips prior to the explosive plyometric action, as this will help prepare your muscles for the exercise.

The plyometric tricep dip, is an advanced exercise which should only be performed by athletic persons.
 

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keep hands facing forward explode upwards keeping hands close to the bench

Always make sure that the bench or step box is secure and you know exactly where it is with regards to your hand placement on the returning phase of the movement - don't miss the bench or you will hurt your wrists.

Begin the movement in a normal tricep dip position in the lower phase, explosively power yourself upwards to a straight arm position, however aim to raise your hands 4 - 6 inches off the bench, making sure your hands land back down on the bench as you lower.

You may wish to commence this exercise using just one hand at a time in order to get your body use to the landing movement and positioning.

Advanced athletes may wish to make the exercise harder by exploding both higher up, or also taking their feet off the ground, however this should only be performed once the normal technique has been mastered.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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