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Trizeps Dips Ausführung [Einsteiger & Fortgeschrittene] Zum Inhalt springen Keine Werbung, dafür Partnerlinks!
Ich mag keine Pop-ups und auch keine Werbung. Deswegen wirst du beides auf dieser Seite nicht finden. Dafür aber Affiliate-Links (Partnerlinks) zu empfohlenen Produkten, so sind z. B. alle Amazon-Links Partnerlinks, darüber hinaus sind diese im Text mit * gekennzeichnet. Ich habe alle Produktempfehlungen selbst ausgesucht, dem Inhalt des jeweiligen Artikels entsprechend.
Trizeps Dips sind eine der beliebtesten, weil effektivsten Übungen für den Armstrecker. Der Trainingseffekt auf die Armmuskulatur ist auch deswegen so groß, weil sich der Trizeps mit dieser Übung relativ isoliert trainieren lässt.
Wer gezielt Muskelmasse am Oberarm aufbauen will, ist mit den Trizeps Dips gut bedient, zumal sich die Übung so ziemlich überall ausführen lässt.
Was sind Trizeps Dips? Als Trizeps Dips wird allgemein das Strecken der Arme hinter dem Körper bezeichnet. Dabei werden die Arme in der Startposition etwa im rechten Winkel hinter dem Körper an einer Bank oder einem anderen stabilen Gegenstand fixiert. Das Beugen und Strecken der Arme erfolgt, während man sich mit den aufgestellten Füßen auf dem Boden oder einer weiteren Bank fixiert.
Eine andere Bezeichnung hierfür ist Arnold Dips .
Die Bezeichnung Trizeps Dips ist nicht für eine Bewegung festgelegt. Auch reguläre Dips trainieren den Trizeps sehr gut und wenn man die Übung ein wenig modifiziert, kann man den Trizeps sogar noch mehr in den Fokus nehmen.
Wir klären gleich, wie das aussehen könnte.
Welche Muskeln werden bei Trizeps Dips beansprucht? Die Trizeps Dips sollen möglichst isoliert die drei Köpfe des Armstreckers beanspruchen. Dabei werden in erster Linie der mittlere (caput mediale) und äußere (caput laterale) Kopf des Trizeps trainiert. Der lange Kopf (caput longum) ist ebenfalls involviert, auch wenn die Flexion im Schultergelenk nicht ideal für diesen Muskelanteil ist.
Stabilisierend werden auch die Schultermuskulatur und der Trapezius bei den Trizeps Dips beansprucht. Für diese ist aber kein nennenswerter Trainingseffekt durch die Übung zu erwarten.
Wie macht man Trizeps Dips? Die Trizeps Dips macht man in der Regel auf einer Bank oder einem anderen stabilen Gegenstand. Die Bank steht dabei hinter dem Körper, die Füße befinden sich meistens auf dem Boden.
Trizeps Dips Ausführung Hände etwas breiter als schulterbreit auf die Bank auflegen Hände zeigen leicht nach außen, Daumen nach vorne Oberkörper aufrecht, Brust raus Ellenbogen kontrolliert bis 90 Grad beugen Wenn zu viel Druck auf der Schulter ist, den Körper näher an die Bank bringen Arme im Ellenbogengelenk wieder vollständig strecken Mit den Füßen den Körper stabilisieren, notfalls mithelfen Zwei Dinge sind besonders wichtig, um die Übung Trizeps Dips verletzungsfrei ausführen zu können.
Zum einen darf der Gegenstand, auf dem sich die Hände aufstützen, auf keinen Fall beweglich sein oder unter der Last nachgeben. Zum anderen darf sich der Körper nicht zu weit von den Händen entfernen, weil sonst eine sehr hohe Last auf dem Schultergelenk liegt.
Der Abstand zwischen Oberkörper und Händen sollte höchstens die Länge des Oberarmknochens betragen.
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Trizeps Dips mit Gewicht Will man die Übung schwerer machen, kann man die Trizeps Dips mit Gewicht ausführen. Hierfür wird in der Regel eine Hantelscheibe auf den Oberschenkeln platziert, bevor die Beine weggestreckt werden.
Das ist manchmal nicht ganz einfach und sowohl für den Trainierenden als auch für den Boden nicht ungefährlich. Die Scheibe kann verrutschen und herunterfallen; der Trainierende kann sich in eine Zwangslage bringen, wenn er die Hantelscheibe gerade nicht mehr von den Beinen kriegt.
Oft passiert das allerdings nicht.
Wem das zu gefährlich ist, der kann versuchen, mit Widerstandsbändern zu arbeiten , die über die Beine gelegt mit einem Gewicht auf dem Boden befestigt werden. Das würde sogar noch mehr der Kraftkurve der Armstrecker entsprechen.
In jedem Fall sollte die saubere Ausführung eines Satzes möglich sein, bevor überhaupt daran gedacht wird, Trizeps Dips mit Gewicht zu machen. Dazu gehört, dass die Arme anständig gebeugt werden und das vor allem die exzentrische Phase langsam und kontrolliert stattfindet.
Trizeps Dips mit Wasserflaschen Die Trizeps Dips mit Wasserflaschen zu machen hat zumindest den Vorteil, dass der Boden bei einer Notlandung nicht in Mitleidenschaft gezogen wird. Sofern es sich um Plastikflaschen handelt.
Davon abgesehen und das ist nur meine persönliche Meinung, halte ich vom Training zuhause mit Wasserflaschen nicht besonders viel. Bei den Trizeps Dips wäre man wahrscheinlich mehr damit beschäftigt, dass die Flaschen in Position bleiben, als auf die Übungsausführung zu achten.
Ich denke, dass eine gezielte Ausführung und Intensivierungstechniken bei weitem mehr Trainingserfolg generieren können als die Zusatzbelastung durch Wasserflaschen.
Dips auf dem Boden Eine ähnlich hohe Meinung, also gar keine, habe ich von der Ausführungsvariante der Trizeps Dips auf dem Boden . Mag sein, dass einige Athleten die Übung sehenswert und effektiv auf die Matte zaubern. Bei normalen Menschen sieht das aber meist aus, wie ein sehr hilfloser Käfer.
Ich sehe auch nicht ein, warum man sich bei einer Kraftübung in eine derart ungünstige Lage bringen sollte, die weder bequem ist noch die volle Range of Motion ermöglicht.
Wenn für die Trizeps Dips kein Stuhl oder ähnliches zur Verfügung steht, dann würde ich mir ein passendes Gerät anschaffen oder auf zuhause machbare Alternativen zurückgreifen.
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Alternativen zu Trizeps Dips Alternativ können Trizeps Dips natürlich auch an Dip Barren zuhause oder im Fitnessstudio ausgeführt werden.
Zwar befinden sich bei den Dips in der Standardvariante die Arme seitlich, es ist also eine gewisse Aktivierung des Brustmuskels zu erwarten. Diese kann man aber weitgehend vermeiden, indem man lediglich den oberen Teil der Übung ausführt, also kurz bevor sich das Ellenbogengelenk im rechten Winkel befindet.
Fortgeschrittene Sportler, denen diese Ausführung zu leicht ist, können Zusatzgewichte oder Widerstandsbänder einsetzen und diese Trizeps Dips Alternative dadurch deutlich schwerer machen.
Wer keine Dip Barren zur Verfügung hat, kann den Trizeps sehr intensiv mit Liegestützen trainieren.
Vor allem die Diamond Push-ups haben in Studien sehr hohe Aktivierungswerte für die Armstrecker erreicht. Es ist davon auszugehen, dass diese Liegestützvariante zu den Top 5 Übungen für den Trizeps gehört.
Es gibt viele effektive Alternativen zu Trizeps Dips, mit und ohne Geräte. Wer bei der Übung Schulterprobleme hat oder diese einfach nicht machen möchte, sollte sich nach einer solchen Alternative umsehen.
Trizeps Dips für Frauen Natürlich sind sowohl die Trizeps Dips für Frauen geeignet als auch die genannten Alternativen. Frauen, die bisher wenig mit Kraftübungen zu tun hatten, wird vor allem die Tatsache freuen, dass man bei diesen Dips Kontakt zum Boden hat und über mehr oder weniger Druck auf die Füße sehr schön die Belastung dosieren kann.
Zudem ist die Einstiegshürde relativ niedrig, weil man auch ohne Fitnessstudio viele Gelegenheiten hat, die Übung zu machen.
Sinnvoll für Frauen sind Trizeps Dips auch und vor allem dann, wenn mit der Zeit schlaffer werdende Oberarme bekämpft werden sollen. In meiner Funktion als Fitnesstrainer wurde mir diese Zielsetzung des öfteren genannt.
Hier kann es schon reichen, ein gewisses Volumen aufzubauen, vielleicht 10 – 20 Sätze in der Woche. Man muss dann nicht mehr unbedingt an die Belastungsgrenze gehen, ein Belastungsempfinden von 8 (Skala 1 -10) wäre völlig ausreichend.
Kann man Trizeps Dips zuhause machen? Wie beschrieben, kann man Trizeps Dips an jedem stabilen Gegenstand machen, der dem Körpergewicht gewachsen ist und eine einigermaßen passende Höhe aufweist. Tische, Stühle und Polster können genutzt werden, wenn sie diese Kriterien erfüllen.
Mit zunehmender Leistung wird allerdings die Anschaffung eines entsprechenden Sportgeräts interessant.
Die Dip Barren für zuhause haben nicht nur den Vorteil, dass sie stabil sind, zumindest, wenn man die richtigen kauft , sie lassen sich oft auch platzsparend verstauen und sind nicht übertrieben teuer.
Also, zunächst einmal die Übung einige Zeit ausprobieren. Danach bei Bedarf nach geeignetem Sportgerät umsehen.
Wie viele Trizeps Dips sollte man machen? 30 bis 40 Trizeps Dips pro Trainingseinheit sollte man machen, wenn die Zielsetzung in den Bereichen Muskelaufbau und Bodyforming liegt. Diese Anzahl ist dann auf drei bis fünf Sätze aufzuteilen, bei Bedarf auch mehr, je nach Leistungsstand.
Für die Zielsetzung Krafttraining sind 25 Wiederholungen nach dem 5×5 Prinzip ein guter Anfang.
Grundsätzlich ist für den Trainingserfolg aber wesentlich weniger die Anzahl als vielmehr die Intensität der Dips entscheidend. Auch Einsteiger sollten nach gutem Aufwärmen versuchen, zumindest mit dem letzten Satz nahe an die Leistungsgrenze zu gehen.
Wie oft sollte man Dips machen? Die Trizeps Dips sollten nicht allzu oft auf dem Trainingsplan stehen und zwar aus zwei Gründen. Zum einen brauchen die Muskelfasern recht lange, um sich nach einem schweren Training wieder zu regenerieren.
Trainiert man in diese Regenerationsphase hinein, kann sich das negativ auf den Trainingsfortschritt auswirken und sogar einen katabolen Effekt haben.
Zum anderen sind die Armstrecker in viele andere Übungen involviert, die sich in den gängigsten Trainingsplänen wiederfinden, zum Beispiel beim Bankdrücken . Zu kurze Trainingsabstände stören dann nicht nur die Regeneration der jeweiligen Muskeln, sondern können natürlich auch die Trainingsleistung beim Bankdrücken stark beeinflussen.
Die Dips für den Trizeps sollten nicht öfter als einmal pro Woche im Trainingsplan erscheinen und dann idealerweise mit 48 Stunden Abstand zum Brustmuskeltraining .
Fazit Die Trizeps Dips sind eine hervorragende Isolationsübung für die Armstrecker mit niedriger Einstiegshürde. Auch fortgeschrittene Sportler können mit Zusatzgewichten oder Widerstandsbändern lange Erfolg mit der Übung haben.
Zu empfehlen ist die Ausführung einmal pro Woche, zweimal, wenn der Trizeps in keine andere Übung nennenswert involviert ist. Solange die Trainingsleistung nicht stagniert, kann man versuchen, das Volumen zu erhöhen.
Fortgeschrittene Athleten sollten sich eine Trainingsmöglichkeit suchen, die eventuell auch mit Zusatzgewicht sicher ist. Hierfür kann die Anschaffung von Dip Barren sinnvoll sein.
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