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2011-09-15
Bench Dip - Phase 3
Bench Dips - Phase 3 - Hypertrophy Phase 1 - Day 1: Take a shoulder width grip on the bench with your feet either on the floor or on an opposing bench. lower your body slowly, feeling the triceps work. Keep the movement smooth & controlled, lowering to about a 90 degree angle at the elbows, squeezing the triceps to get back to the top of the movement, maintaining constant tension throughout. Weight can be added by having an instructor/training partner placing a weight plate on your lap Don'ts: taking a grip that's too wide, bending the legs too much, not keeping enough weight/load on the triceps, head too far forward, poor posture, short range of motion. Do sets of 15/12 & 10 reps, pyramidding/increasing the weight as you go. Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder
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