Dip Na Triceps (noha Na Lavičce)
Nauč se Dip Na Triceps (noha Na Lavičce) se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Tricepsy, sekundárně pak Hrudník, Ramena.
Jak provést cvik Dip Na Triceps (noha Na Lavičce)
Postupuj podle těchto kroků, abys Dip Na Triceps (noha Na Lavičce) zacvičil se správnou technikou:
- 1Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- 2Walk your feet forward, sliding your butt off the bench, and straighten your arms.
- 3Bend your elbows and snižte tělo směrem k zemi, keeping your back close to the bench.
- 4Odtlačte se dlaněmi to straighten your arms and vraťte se do výchozí polohy.
- 5Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Dip Na Triceps (noha Na Lavičce)
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- vlastní váha
- Část těla
- horní část paží
- Kategorie
- Hlavní
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Dip Na Triceps (noha Na Lavičce)?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Související cviky
Nejčastější dotazy
Jaké svaly cvik Dip Na Triceps (noha Na Lavičce) zapojuje?
Cvik Dip Na Triceps (noha Na Lavičce) primárně zapojuje Tricepsy. Sekundárně zapojené svaly jsou Hrudník, Ramena. Díky tomu je to účinný cvik na rozvoj horní část paží.
Potřebuji na cvik Dip Na Triceps (noha Na Lavičce) vybavení?
Ne. Dip Na Triceps (noha Na Lavičce) je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Dip Na Triceps (noha Na Lavičce) se správnou technikou?
Začni tím, že Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward. Walk your feet forward, sliding your butt off the bench, and straighten your arms. Bend your elbows and snižte tělo směrem k zemi, keeping your back close to the bench. Soustřeď se na kontrolovaný pohyb v celém rozsahu. Kompletní pokyny ke správné technice najdeš výše v návodu krok za krokem.
How often should I do the Dip Na Triceps (noha Na Lavičce)?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Dip Na Triceps (noha Na Lavičce)?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Dip Na Triceps (noha Na Lavičce) best for?
The Dip Na Triceps (noha Na Lavičce) fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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