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. Related: Wide VS Close Hand Push Ups. In this Vs battle, the clear winner is the dip of either variety. Between close-grip bench press and bar dips, which do you think provides a better workout for the triceps? Dips but with a caveat. we can see that, similar to the biceps, the triceps are composed of around 67% type II muscle fibers. These are best stimulated by using heavy weight. 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. Parallel Bar Dips. 4 sets, 8-10 reps (rest 2 min.) That way Dips efficiently build your chest and make it wider. 04-20-2010, 11:10 AM #10. Close-grip bench press. Want full access to one of the most educated minds in the fitness industry? This doesn’t mean that you should exclude them from your workouts. It looks like some people are saying (weighted) dips are much more effective in bringing a triceps weakness up to speed than closegrip bench. Personally I think they work the muscle group a little differently, but how many of you would say dips are more worthwhile? Dips Off A Bench Vs. 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. 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. Exercise 1 – Close Grip Bench / Weighted Dips – Heavy exercise to stimulate type II fibres – 3-4 sets of 6-8 reps . 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. 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. Either by using static holds and slow reps, or adding weights. Dips in general can be tougher on the shoulders. Do them on a decline. 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. Bench dips were also found to have the same results. + 3 more exercises BodyFit $6.99/month. I’ll be looking at how both variations compare with one another (for the chest & triceps) later, but for now, … 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. There are ways to make Dips harder. Bench dips & diamond push ups (close grip) mainly work the triceps. Parallel bar dips & standard push ups (hands shoulder-width apart) mainly work the chest. even close grip taxes my shoulders too much . Dips are rough on your shoulders and proximal biceps attachments. Incline VS Decline Push Ups. Dips or Bench Press. Push Up VS Bench Press. From the outset, as shown in this study by Hughes et al. , which do you think provides a better workout for the triceps are composed of around %. Used to think dips, which do you think provides a better workout for triceps... Either by using static holds and slow reps, or adding weights go with Close ). 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