we can see that, similar to the biceps, the triceps are composed of around 67% type II muscle fibers. Want full access to one of the most educated minds in the fitness industry? I’ll be looking at how both variations compare with one another (for the chest & triceps) later, but for now, … Exercise 1 – Close Grip Bench / Weighted Dips – Heavy exercise to stimulate type II fibres – 3-4 sets of 6-8 reps . Bench dips & diamond push ups (close grip) mainly work the triceps. Dips or Bench Press. It's important to know that I used a powerlifting-style bench press: arched low back, good leg drive, arms at a 45-degree angle, slightly narrower grip, bar lowered to the lower chest. I have been experimenting with close-grips in my latest cycle, but I'd be willing to try something new, just to get away from constant 'press' exercises on one of my upper body days. 04-20-2010, 11:10 AM #10. Because of no back or foot support, doing Dips activates a lot of stabilising muscles. Now, if I can go completely in another direction in the interests of your training, I found another study when researching for this article and it had some, well, surprising results. Dips are rough on your shoulders and proximal biceps attachments. Dips in general can be tougher on the shoulders. There are ways to make Dips harder. Do them on a decline. These are best stimulated by using heavy weight. Push Up VS Bench Press. Between close-grip bench press and bar dips, which do you think provides a better workout for the triceps? Parallel Bar Dips. Dips tax your shoulders too much sometimes, close grips literally hit nothing but tris if you're not doing way too much weight and compensating with your chest. That way Dips efficiently build your chest and make it wider. 4 sets, 8-10 reps (rest 2 min.) Either by using static holds and slow reps, or adding weights. From the outset, as shown in this study by Hughes et al. Close-grip bench press. Parallel bar dips & standard push ups (hands shoulder-width apart) mainly work the chest. This doesn’t mean that you should exclude them from your workouts. Bench dips were also found to have the same results. In this Vs battle, the clear winner is the dip of either variety. I started looking into dips as a chest developing movement and this is what I found for this weeks Vs battle: Dips Vs Bench Press: The Best Chest Building Exercise. Related: Wide VS Close Hand Push Ups. 2,500+ expert-created single workouts ... For example, let's say you want to do 3 sets of 12 dips, but you can't do anywhere close to that with your body weight. Dips but with a caveat. Dips Off A Bench Vs. + 3 more exercises BodyFit $6.99/month. It looks like some people are saying (weighted) dips are much more effective in bringing a triceps weakness up to speed than closegrip bench. Incline VS Decline Push Ups. even close grip taxes my shoulders too much . 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