Dips but with a caveat. That way Dips efficiently build your chest and make it wider. 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. Parallel bar dips & standard push ups (hands shoulder-width apart) mainly work the chest. Related: Wide VS Close Hand Push Ups. Exercise 1 – Close Grip Bench / Weighted Dips – Heavy exercise to stimulate type II fibres – 3-4 sets of 6-8 reps . Used to think Dips, will go with Close grip bench presses now though. Dips or Bench Press. From the outset, as shown in this study by Hughes et al. Bench dips were also found to have the same results. 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. we can see that, similar to the biceps, the triceps are composed of around 67% type II muscle fibers. + 3 more exercises BodyFit $6.99/month. Do them on a decline. Personally I think they work the muscle group a little differently, but how many of you would say dips are more worthwhile? 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. Parallel Bar Dips. 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. Because of no back or foot support, doing Dips activates a lot of stabilising muscles. There are ways to make Dips harder. Dips Off A Bench Vs. Bench dips & diamond push ups (close grip) mainly work the triceps. 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. Push Up VS Bench Press. I’ll be looking at how both variations compare with one another (for the chest & triceps) later, but for now, … 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. even close grip taxes my shoulders too much . Incline VS Decline Push Ups. Between close-grip bench press and bar dips, which do you think provides a better workout for the triceps? Close-grip bench press. 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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