Dips Off A Bench Vs. This doesn’t mean that you should exclude them from your workouts. Bench dips & diamond push ups (close grip) mainly work the triceps. Dips in general can be tougher on the shoulders. Bench dips were also found to have the same results. Between close-grip bench press and bar dips, which do you think provides a better workout for the triceps? 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. Incline VS Decline Push Ups. Want full access to one of the most educated minds in the fitness industry? Push Up VS Bench Press. Personally I think they work the muscle group a little differently, but how many of you would say dips are more worthwhile? Parallel Bar Dips. 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. 04-20-2010, 11:10 AM #10. Related: Wide VS Close Hand Push Ups. Dips are rough on your shoulders and proximal biceps attachments. There are ways to make Dips harder. Close-grip bench press. It does, however, mean that you should work on improving your upper body mobility, flexibility and even activation of the bigger muscle groups if you plan to include Dips. I’ll be looking at how both variations compare with one another (for the chest & triceps) later, but for now, … From the outset, as shown in this study by Hughes et al. It looks like some people are saying (weighted) dips are much more effective in bringing a triceps weakness up to speed than closegrip bench. Either by using static holds and slow reps, or adding weights. Because of no back or foot support, doing Dips activates a lot of stabilising muscles. Used to think Dips, will go with Close grip bench presses now though. 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. That way Dips efficiently build your chest and make it wider. 4 sets, 8-10 reps (rest 2 min.) These are best stimulated by using heavy weight. Dips but with a caveat. 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. Exercise 1 – Close Grip Bench / Weighted Dips – Heavy exercise to stimulate type II fibres – 3-4 sets of 6-8 reps . 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. 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