Either by using static holds and slow reps, or adding weights. 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, … Parallel bar dips & standard push ups (hands shoulder-width apart) mainly work the chest. Want full access to one of the most educated minds in the fitness industry? 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. Because of no back or foot support, doing Dips activates a lot of stabilising muscles. Incline VS Decline Push Ups. Used to think Dips, will go with Close grip bench presses now though. Personally I think they work the muscle group a little differently, but how many of you would say dips are more worthwhile? From the outset, as shown in this study by Hughes et al. 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. 04-20-2010, 11:10 AM #10. 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. 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 Off A Bench Vs. even close grip taxes my shoulders too much . Bench dips were also found to have the same results. Dips or Bench Press. It looks like some people are saying (weighted) dips are much more effective in bringing a triceps weakness up to speed than closegrip bench. Dips in general can be tougher on the shoulders. This doesn’t mean that you should exclude them from your workouts. 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. In this Vs battle, the clear winner is the dip of either variety. These are best stimulated by using heavy weight. Dips but with a caveat. 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. Bench dips & diamond push ups (close grip) mainly work the triceps. Close-grip bench press. 4 sets, 8-10 reps (rest 2 min.) 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. 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