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, 11MB; Google streaming flash video), Nancy Arnold coaches me (Bud) as I demonstrate the Hammerstrength Iso-lateral decline chest press. I recently switched to the decline chest press to minimize chronic shoulder pain I had been experiencing at various times over the years from the traditional bench press. The good news is that this press seems to consistently be doing the trick.

Readers of this site will remark that we have spent a considerable amount of time on the topics of recovery from training and minor injuries. One result of this focus has been that we switched over to a periodized training program. This program has demonstrated to us that better training results can come from varying training intensity to allow our bodies adequate time to recover from heavy loads. We've also explored massage and other techniques that seem to accelerate the recovery process by breaking up muscle adhesions.

I had hoped that all of these approaches would lead to the disappearance of the shoulder pain I had been experiencing from time to time in the bench press. Julie Kouyate's deep tissue massage certainly helped the shoulder, periodically "curing" it, but the pain would return. Periodized training helped keep the problem from resurfacing too frequently until I began to significantly increase the weights I was bench pressing.

A discussion with my doctor during my annual physical revealed that I might be irritating the supraspinatus tendon (see third photo on the left). This tendon passes from the supraspinatus muscle, involved in rotating the shoulder outward, underneath the clavicle to attach to the upper arm. The tendon can become inflamed when the shoulder is rotated too far outward under load. For some people like myself, the bench press just naturally achieves this effect.

The decline press takes pressure off the shoulder to rotate outward while still working the pectorals. The Hammerstrength machine provides a particularly easy way to do the press. As illustrated in the first photo on the left one begins the press seated in the machine. The handles should come to just below chest level. To achieve the perfect handle height, I usually set the chair to just above the level that requires me to significantly move my shoulders during the lift. Then, as illustrated in the second photo on the left, I push my arms straight out and return under control to complete one rep.

One feature of the Hammerstrength machine is that, even though each hand moves independently, the machine locks in an arc of motion. This feature is advantageous if the arc suits your body's natural arc. It minimizes the potential for you to go off track and hurt yourself. If the machine's arc runs counter to your body's arc, you should find another solution.

I have also found the rotated dumbbell press and the decline dumbbell press to be effective exercises that minimize involvement of the supraspinatus tendon. My experience with the decline dumbbell press is that I have to be careful to keep the weight in a range that I can control. A danger with all decline exercises using free weights is that is easy for the shoulder to get out of line leading to an arc of movement that over stresses the shoulder tendons.

Additional Links

• This article gives a good description of what can go wrong with the supraspinatus tendon. However, contrary to the article's assertion, inflammation of the supraspinatus tendon can frequently be reduced by changing exercises without additional intervention. For any chronic pain, you should always consult your doctor to make sure you are addressing the proper cause.

In this exercise analysis (Quicktime ipod compatible; 12MB; Google streaming flash video), Bud Gibson and I (Nancy) examine the paramount leg press. 

As you can see from the video this particular leg press is a relatively simple piece.  There is only one adjutstment (the seat) and it's easy to load the weights.  There are, however, a few aspects that you must be aware of before using the equipment.  The first would be proper foot placement. 

As you can see in the first photo my feet are placed near the top of the platform.  This allows a safe knee angle (knees are not forward of the toes) when I am in the lowest part of the exercise.  If you consistently allow your knee's to come forward of your toes you may irritate the joint or cause significant injury over time.  In the third photo Bud shows  a slightly different foot placement (his are a bit higher on the platform than mine) and a very safe knee angle. We both achieve the 90 degree bend in the knee that is desired and Bud is actually able to get a little more range. 

The second point is to make sure you do not fully extend your knees at the top of the move.  A very common mistake is to allow your knees to "snap" or "bounce" into that fully extended position.  This may also cause injury.  The second photo shows I may have a bit too much extension in the joint.  Although I did not feel like I was extending completely (the video shows I'm not bouncing) I will have to reevaluate my extension.   The fourth photo shows Bud at the top of the move.  Note how there is still a slight bend in his knee.   By keeping his knee slightly bent he maintains tension on the muscle.  This is desirable because the more tension on the muscle the more effective the exercise.

• One last point would be to keep your feet flat on the platform for the duration of the exercise.  When the feet remain flat the quads and gluts act more effectively.  If the heel lifts away form the platform there will be more calf activation and an increase in pressure on the knee joint.  

• What else can help you build your legs?
• Check out the anatomy of the quads
• Find out more about the function and anatomy of the gluteals