Dip Na Triceps (mezi Lavičkami)
Nauč se Dip Na Triceps (mezi Lavičkami) se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Tricepsy, sekundárně pak Hrudník, Ramena.
Jak provést cvik Dip Na Triceps (mezi Lavičkami)
Postupuj podle těchto kroků, abys Dip Na Triceps (mezi Lavičkami) zacvičil se správnou technikou:
- 1Sedněte si na lavičku with your hands gripping the edge of the bench, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Bend your elbows and snižte tělo směrem k zemi, keeping your back close to the bench.
- 4V dolní poloze na chvíli vydržte, then zatlačte se zpět do výchozí polohy.
- 5Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Dip Na Triceps (mezi Lavičkami)
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- vlastní váha
- Část těla
- horní část paží
- Kategorie
- Rozšířené
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 (mezi Lavičkami)?
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 (mezi Lavičkami) zapojuje?
Cvik Dip Na Triceps (mezi Lavičkami) 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 (mezi Lavičkami) vybavení?
Ne. Dip Na Triceps (mezi Lavičkami) je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Dip Na Triceps (mezi Lavičkami) se správnou technikou?
Začni tím, že Sedněte si na lavičku with your hands gripping the edge of the bench, fingers pointing forward. Slide your butt off the bench, supporting your weight with your hands. 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 (mezi Lavičkami)?
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 (mezi Lavičkami)?
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 (mezi Lavičkami) best for?
The Dip Na Triceps (mezi Lavičkami) 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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