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Training Tips: Negatives For Dips!

Nick Nilsson's quick tips will help you get the results you are looking for from your training no matter what your goal.

Negatives For Dips
Increase your tricep strength by learning how to do negative dips.

The best way to do pure negatives with Dips is to use a hip belt, though dumbells can also be used between your legs or feet.

  • 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).

  • 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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