Alternate move

butterflygurl

butterflygurl

Cathlete
Hi Cathe,

I did Gym Style Chest and Triceps for the first time this morning. I need a alternative for the dips on the bench. I am too heavy and have too little upper body strength to do those at this time. I simply sat on the floor and simulated the moves by doing a sort of reverse push up- hands behind me, rear end sitting on the floor and pushing up and down with elbows pointing back. I feel I am strong enough to do something more challenging than that. Is there an alternate move in between or should I just do as many dips as I can and rest?

I loved the work out and will definitely be doing this one regualary.

Thanks in advance.
 
Hey Butterfly girl!
I just wanted to let you know that in another DVD (I think it's Body Fusion), Cathe recommend tricep kickbacks as a modification for the dips. That's the one where you bend forward at the waist, a dumbell in each hand, your elbows bent and tight by your sides and extend out and back. I hope that makes sense!
 
Have you tried not going down as far? Or, perhaps you could use a lower height (6 or 8 inch). When I started doing these dips, I couldn't go but half the way through without dealing with muscle exhaustion. Now, after using various tricep work (this exercise, plus the tricep kickbacks and behind the head extensions)I am able to complete the full set. Try doing as many as you can (unless you truly don't like them or are in pain). You don't have to do as many as Cathe to get results. Obviously, Cathe has been doing this many years so she can do more (not trying to be rude-actually Cathe looks great). I hope this helps:)
 
Thanks, I will try to just do as many as I can and do the kickbacks as suggested. Okay, so I woke up this morning and all I could think was DOMS (delayed onset muscle soreness)- Ouch!!!! My triceps and chest know they have both been worked. Is it unusual that I feel it in my shoulder a bit too. I seem to always feel my shoulders when I do chest. Is that unusual?
 
Sometimes I feel chest work higher up towards my armpits than in the regular chest area. I would expect to feel sore nearer to where my boobs are, but not so.

I also found doing tricep dips on a wide bench (covered with a towel - comfy!) much more beneficial because I could spread my arms as wide as I needed, and not scrunch them up on a tiny little mini step.

Susan L.G.
 
While you can do kickbacks instead, I don't think they are as good a substute as something like a lyiing extension or even a seated overhead extention.

You could also continue with what you are doing, but use dumbbells as handles for a greater range of motion, and maybe even put your feet up on the step platform (at 4 or 6 inches) to get a bit more resistance.

You can also modify bench dips and reduce or increase the amount you are lifting by foot placement. If you bend your knees and keep your legs at a 90-degree angle (Cathe does this in some workouts), you will be lifting less weight with your arms because of the shorter lever. If you straighten your legs, your upper body will have to lift more. You can also do a dip with less ROM by doing it off a step set at 10 or 12".
 
Ohh, thanks for towel tip! I do have a big step that can accommodate spreading my arms. I chose to get the Super Step instead of a High Step, as I already had a Reebok step. I figured that the Super Step can be used with the High Step moves, as a bench and not have three steps in my workout area. Thanks for the tips.
 
Thanks for the tip on foot placement, I know exactly what you mean. I will also switch that up next time to see how it works. I am sorry, but I am not sure what ROM is, please tell me???
 
ROM - Range of Motion. I can do dips, but I feel them more in my shoulders and wrists then in my triceps. And I'm just not comfortable doing them. I usually do the overhead extensions. (Although I have started subbing tricep pushups ). Just be careful with this sub - sometimes Cathe does a set of 24 dips, others she seems to go on forever (and ever...). Use a light weight for these until you get the video down and know what you can do.
 
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