Vibration Plate Dips
Tricep dips on a vibration plate — adds nervous-system stimulus to bench dips.
Level: Foundation
Primary: Triceps
Secondary: Chest
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Vibration Plate
Sports: Gymnastics MMA Wrestling
Target muscles
The triceps drive elbow extension. The chest contributes. The vibration adds continuous neuromuscular stimulus.
How to perform
Setup
Place hands on the edge of the vibration plate behind. Extend legs out in front.
Execution
Lower the body by bending the elbows to about 90 degrees. Press through the palms to extend back up.
Common mistakes
- Elbows flaring wide.
- Body drifting away.
- Cutting the range.
- Going too deep.
- Hyperextending the neck.
Progressions and regressions
Regress to bench dips off the plate. To progress, elevate feet.
Programming notes
Tricep work. 3 sets of 10-15 reps, twice a week.
