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. Parallel bar dips & standard push ups (hands shoulder-width apart) mainly work the chest. In this Vs battle, the clear winner is the dip of either variety. Dips but with a caveat. Incline VS Decline Push Ups. Parallel Bar Dips. Push Up VS Bench Press. Between close-grip bench press and bar dips, which do you think provides a better workout for the triceps? Either by using static holds and slow reps, or adding weights. There are ways to make Dips harder. This doesn’t mean that you should exclude them from your workouts. Close-grip bench press. Do them on a decline. 04-20-2010, 11:10 AM #10. Bench dips were also found to have the same results. 4 sets, 8-10 reps (rest 2 min.) I’ll be looking at how both variations compare with one another (for the chest & triceps) later, but for now, … From the outset, as shown in this study by Hughes et al. Exercise 1 – Close Grip Bench / Weighted Dips – Heavy exercise to stimulate type II fibres – 3-4 sets of 6-8 reps . Related: Wide VS Close Hand Push Ups. Used to think Dips, will go with Close grip bench presses now though. 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. + 3 more exercises BodyFit $6.99/month. Want full access to one of the most educated minds in the fitness industry? 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. 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. 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 Off A Bench Vs. Dips or Bench Press. These are best stimulated by using heavy weight. Bench dips & diamond push ups (close grip) mainly work the triceps. Because of no back or foot support, doing Dips activates a lot of stabilising muscles. 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 in general can be tougher on the shoulders. 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