Muscle Ventures Video Analysis

In this brief exercise analysis (Quicktime ipod compatible, 6MB, Google streaming flash video), Bryce Dettloff demonstrates the weighted triceps dip on a Life Fitness dip and chin machine at Gold's Gym, Ann Arbor.  As its name implies, this exercise targets the triceps brachii highlighted in the first photo at left.  Additionally, muscles in the upper back, chest, and shoulders play a synergistic role stabilizing and controlling the movement.  With 90 lbs. of plates in addition to his own 175, Bryce notes that the upper back plays a significant role in helping him control the exercise.

As shown at the start of the video, Bryce prepares for the exercise by putting on a dip belt and then attaching two forty five lbs. plates to it.  He then mounts the machine and starts with his triceps fully flexed.  He then descends to the point where his triceps is fully stretched as shown in the second picture at left.  In our discussion afterward, it's at this point that Bryce most notices the role of his back muscles in controlling the movement.

By comparing Bryce's posture with the grid in photos two through four, you can see that he keeps his torso fairly erect.  This posture keeps the main focus of the exercise on the triceps.  Were Bryce to incline his body forward, emphasis would be moved to the pectorals.

Once in the fully descended position, Bryce begins the positive movement by flexing his triceps.  The third picture on the right shows Bryce about half way through the movement.  Careful examination indicates that Bryces' shoulders have begun to roll forward.  This roll indicates that the anterior deltoid is potentially playing a role in the movement.

Finally, in the fourth photo, we see Bryce complete the movement.  His triceps are fully flexed and his arms are straight.  He has kept his back straight throughout the movement to support the 90 lbs. of weight hanging from his waist.  This extra weight places extra emphasis on the role of the back muscles in controlling the movement.

Note also in the fourth photo, that Bryce's shoulders are now fully forward.  The shoulder movement is natural and just indicates the important role of the shoulders in helping control the movement.  If you have trick shoulders like I do, this exercise may not be for you.  You can minimize strain on the shoulders by limiting the depth of your descent so that your upper arms do not move past parallel with the floor.

Additional Links

• This page provides high quality information on the muscles used in the weighted triceps dip.
• The remarkably named etricep, a site dedicated to developing large triceps, gives some good tips on avoiding shoulder injury in this exercise.  Avoid this exercise if you are prone to shoulder problems.
  
• Bryce is an advanced practitioner of the triceps dip.  Beginners should consider the assisted triceps dip that subtracts rather than adds to body weight.

In this exercise analysis (Quicktime ipod compatible, 6MB; Google streaming flash video), Bud Gibson, and I (Nancy) demonstrate the partial stiff-legged deadlift, a very effective hamstring exercise.  The primary muscles worked are the biceps femoris, semi membranosus and the semitendinosis.  These are the three muscles that make up the hamstring group.  The gluteus maximus is also affected by this exercise. 

We chose the partial deadlift because it takes stress off the lower back.  When the exercise is performed properly the bar is only lowered 2-3 inches below the knee.  This provides adequate stretching of the hamstrings and also allows the spine to remain straight throughout the exercise.  If the back rounds the lumbar spine is put in a very vulnerable position which may lead to injury.

The first photo shows the starting position for the exercise.  My torso is tall and spine straight, I have about a hip width grip on the bar and there is a slight bend in my knees.  As I begin the exercise I focus on bending or "hinging" forward at the hips.  If I bend properly at the hips it makes it easier to keep my spine straight.  This also allows me to push my hips back slightly to allow a greater stretch through the hamstrings.   I also focus on maintaining the slight bend in my knees.    If my knees bend as I am lowering the bar I will lose the stretch in the hamstrings therefore making the exercise less effective.

The second photo shows the lowest part of the exercise.  At this point the bar is about 2-3 inches below my knees and I am feeling a full stretch in the hamstrings.  To raise the bar to the start position I contract my glutes and hamstrings and straighten my torso. 

The third photo shows Bud in the start position.  His torso is tall and he also has a hip width grip on the bar.  His foot stance is a bit wider than mine (this is not significant enough to affect the exercise).   The fourth photo shows Bud  at the lowest point in the exercise.  Note how well he maintains the slight bend in his knees.  He is getting a good stretch in his hamstrings and glutes and he maintians a nice, flat back. 

ADDITIONAL LINKS

• Additional instruction on the sttiff legged deadlift.
• Learn more about the muscles that make up the hamstring group.
  

In this podcast (Quicktime ipod compatible, 19MB; Google streaming flash video), Bud Gibson and I (Nancy) demonstrate an effective hip flexor stretch that you can do before heavy leg exercises.  This has been quite an effective stretch for loosening my hips and reducing stress on my back before we squat or leg press.

The first photo shows the proper start position for stretching the left hip flexor.  I am kneeling on my left knee and my right leg is forward.  Note that the angle of my right knee is greater than 90 degrees.  Before I begin the stretch I make sure that my spine is very tall and straight.  If I attempt the stretch with poor posture (slouching forward) it wil be ineffective. 

The second photo shows the completion of the stretch.  This, however, involves three distinct and separate steps.  Each step should be fully completed before moving on to the next one.  The first step (after making sure your back is straight) is to lean forward, leading with your hips, until the stretch can be felt in the left hip flexor. Once you feel the stretch hold it for a count of 2 or 3.  The second step is to contract the left gluteus maximus.  This will increase the stretch on the hip flexor and make the third step more effective.  The third step is to tilt your pelvis anteriorly (imagine bringing the bottom of your pelvis forward) to further increase the stretch.  The stretch should be held for aproximately 30 seconds and then repeated on the right side. 

The third photo shows Bud preparing for the stretch.  He is also stretching the left hip flexor as this is the knee he is on.  The fourth photo shows Bud's  surprise at the immediate effectiveness of the stretch.  If executed properly you will definitely feel this stretch.

ADDITIONAL LINKS

• What exactly are the hip flexors?
  


• Is passive stretching of the hip flexor better than active stretching?  You decide.