Triceps Dip

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TRICEPS DIP:
Weber State Version
Marissa Wall, Meribha Dominguez Zuniga,
Skyler Mosley, Shayde LeClair
(Spring 2018)

START/END
PHASE:
-Body Position
-Joint Angles
-Primary Muscles

Start/End Phase: Body
Position and Joint
Angles
- Body in a generally straight line with
minimal bending at the hips (this...

START/END PHASE:
Primary Muscles
- Muscles in the hand and wrist will
not change length throughout the
entire movement
- M...

DOWN PHASE: -Joint Actions
-Angles
-Range of Motion
-Primary Muscles

DOWN PHASE:
Joint Actions and Initiating Movement
- Beginning in the start position
begin lowering the body by first
bendi...

DOWN PHASE: Range of Motion
- Down phase is complete when
the upper arm is parallel to the
bars
- The elbow will bend appr...

DOWN PHASE: Agonist Muscles
The muscle which
produces the main action:
Triceps Brachii
- Eccentric contraction
(lengthenin...

DOWN PHASE: Additional Muscles
Muscles located within the shoulder as a whole:
Muscles whose fibers
lengthen during muscle...

UP PHASE: -Joint Actions
-Angles
-Range of Motion
-Primary Muscles

UP PHASE: Joint Angles and Actions
- As soon as the down phase is
complete, the up phase begins.
- The upper arm should be...

UP PHASE: Agonist Muscles
The muscle which produces
the main action:
Triceps Brachii
- Concentric contraction during
this ...

Concentric Muscles Types
Deltoid, Anterior
Pectoralis Major, Clavicular
Pectoralis Major, Sternal
Pectoralis Minor

Eccentric Muscle Types
Rhomboids: Minor/Major
Levator Scapulae
Latissimus Dorsi

COMMONLY MADE
ERRORS:

-The elbow joint should neither start or finish in hyperextension.
Start Phase and End Phase should result in zero degrees...

BENDING THE NECK INWARD TOO MUCH and/or HUNCHING
THE UPPER BACK
- The neck and upper back
should remain in a generally
str...

COMMONLY MADE ERRORS (2):
- Excessive flaring of the elbows
- Hyperextension/extreme range of movement
- Performing the ph...

TIPS FOR THE DIPS:

USEFUL TIPS:
- Keep the body upright,
- Keep elbows tucked in and
close to the body.
- Make sure the leg positioning
does ...

B. Webb, PT, Personal Communication, April 5, 2018
Floyd, R. T., and Clem W. Thompson. Manual of Structural Kinesiology. 1...

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