DIPS
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EMG STUDIES – L-DIPS
TRICEPS LONG HEAD & LATERAL HEAD
– Narrow Grip Bench, L-Dips, Kickbacks, Rope & Bar Pushdown, Overhead & Supine Extension
ACE Study Identifies Best Triceps Exercises – 2010 – PDF File .
– University of Wisconsin/La Crosse Exercise and Health Program; John Porcari, Ph.D., and Brittany Boehler, B.S.
Procedure
– 15 female subjects, ages 20 to 24; All subjects had previous weight-training experience to ensure proper exercise technique
Results
Triceps Long Head: Kickbacks 90 . L-Dips 90 . Overhead Ext 80 . Rope Pushdown 80 . Bar Pushdown 75 . Supine Ext 70 . Close Grip Bench 60
Triceps Lateral Head: Kickbacks 90 . L-Dips 90 . Overhead Ext 70 . Rope Pushdown 70 . Bar Pushdown 60 . Close Grip Bench 65 . Supine Ext 55
| Table 1: Average EMG of the Entire Movement (Concentric and Eccentric) |
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| Triceps Exercise |
Combined Means | Long Head | Lateral Head |
| Triangle Push-up | 100 | 100 | 100 |
| Kickbacks |
87 ± 26.58 | 88 ± 33.0 | 87 ± 23.7 |
| L-Dips with feet on floor |
87 ± 19.87 | 87 ± 21.3 | 88 ± 20.0 |
| Overhead Triceps Extensions | 76 ± 16.09 * | 81 ± 21.4 * | 72 ± 16.5 * |
| Rope Pushdowns | 74 ± 22.64 * | 81 ± 32.3 * | 67 ± 15.7 *† |
| Bar Pushdowns | 67 ± 20.48 * | 75 ± 29.3 * | 59 ± 14.3 *† |
| Lying Barbell Triceps Extensions | 62 ± 16.25 * | 70 ± 20.9 * | 55 ± 14.1 *† |
| Closed-grip Bench Press | 62 ± 15.88 * | 61 ± 16.9 * | 63 ± 15. |