TRICEPS - BICEPS

EXERCISES
DOUBLE BENCH DIPS (ALSO KNOWN AS DIPS BEHIND THE BACK)
SINGLE BENCH DIP - USING ONLY ONE BENCH INSTEAD OF TWO
ISOLATED FRENCH PRESS - FOR ADVANCED TRAINING
SEATED BICEP CURL - ALSO PERFORMED STANDING UP
REVERSE CURLS FOR FOREARMS

The triceps is a three headed muscle (lateral, middle, medial) which needs to be trained with a combination of exercises in order to be more fully developed. One of the best but least used exercises, due to the difficulty of handling the weight plates and balance is the double bench dip. Here is an exercise that will develop your shape, size and strength. It will affect the area around the elbow.

WHY USE THE HELPER? - FOUR REASONS

1. THE HELPER eliminates the shifting of individual plates once they are placed in the right position. This allows the person who is performing a set of double bench dips to concentrate on the movement and not have to focus on balancing the plates.
2. Your training partner or the person assisting you can handle all the plates at one time. This cuts down on possible accidents, injuries, and the time wasted placing individual plates on your thighs while you do a set.
3. Double bench dips are a great tricep developing exercise and should become part of your training program. If you have never used this exercise it will spark your muscles into working. You must change your tricep training program every 6 weeks or less in order to see progress.
4. By using THE HELPER both men and women can perform the double bench dip correctly and gain shape, size and strength in the tricep area.

Double Bench Dip	Double Bench Dip
Reverse Curl	Seated Curl

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