These are best stimulated by using heavy weight. I’ll be looking at how both variations compare with one another (for the chest & triceps) later, but for now, … It looks like some people are saying (weighted) dips are much more effective in bringing a triceps weakness up to speed than closegrip bench. Bench dips were also found to have the same results. 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. 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 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. That way Dips efficiently build your chest and make it wider. Parallel Bar Dips. Used to think Dips, will go with Close grip bench presses now though. From the outset, as shown in this study by Hughes et al. In this Vs battle, the clear winner is the dip of either variety. 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. Push Up VS Bench Press. Bench dips & diamond push ups (close grip) mainly work the triceps. Personally I think they work the muscle group a little differently, but how many of you would say dips are more worthwhile? Do them on a decline. we can see that, similar to the biceps, the triceps are composed of around 67% type II muscle fibers. 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. Exercise 1 – Close Grip Bench / Weighted Dips – Heavy exercise to stimulate type II fibres – 3-4 sets of 6-8 reps . Either by using static holds and slow reps, or adding weights. Dips or Bench Press. Want full access to one of the most educated minds in the fitness industry? + 3 more exercises BodyFit $6.99/month. 4 sets, 8-10 reps (rest 2 min.) Dips are rough on your shoulders and proximal biceps attachments. even close grip taxes my shoulders too much . There are ways to make Dips harder. Incline VS Decline Push Ups. 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. Dips but with a caveat. This doesn’t mean that you should exclude them from your workouts. Dips Off A Bench Vs. Because of no back or foot support, doing Dips activates a lot of stabilising muscles. Close-grip bench press. 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