Dips Off A Bench Vs. 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. I’ll be looking at how both variations compare with one another (for the chest & triceps) later, but for now, … 04-20-2010, 11:10 AM #10. Incline VS Decline Push Ups. Between close-grip bench press and bar dips, which do you think provides a better workout for the triceps? Dips in general can be tougher on the shoulders. 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. 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. Related: Wide VS Close Hand Push Ups. That way Dips efficiently build your chest and make it wider. Either by using static holds and slow reps, or adding weights. we can see that, similar to the biceps, the triceps are composed of around 67% type II muscle fibers. It looks like some people are saying (weighted) dips are much more effective in bringing a triceps weakness up to speed than closegrip bench. In this Vs battle, the clear winner is the dip of either variety. These are best stimulated by using heavy weight. 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. Want full access to one of the most educated minds in the fitness industry? Push Up VS Bench Press. even close grip taxes my shoulders too much . There are ways to make Dips harder. This doesn’t mean that you should exclude them from your workouts. Dips or Bench Press. Parallel Bar Dips. Do them on a decline. 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. Close-grip bench press. 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. Dips are rough on your shoulders and proximal biceps attachments. 4 sets, 8-10 reps (rest 2 min.) 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. Bench dips & diamond push ups (close grip) mainly work the triceps. Bench dips were also found to have the same results. Exercise 1 – Close Grip Bench / Weighted Dips – Heavy exercise to stimulate type II fibres – 3-4 sets of 6-8 reps . 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