That way Dips efficiently build your chest and make it wider. Final Thoughts on Decline Bench Press vs Dips Decline Bench Press vs Dips: Work to Target Your Whole Chest. Dips are rough on your shoulders and proximal biceps attachments. Push Up VS Bench Press. Balance is important and so is strengthening all parts of your pecs. Either by using static holds and slow reps, or adding weights. Dips vs. Close Grip Bench Press I recently bought Andy Baker's Barbell Prescription and have just started a HLM program based on his suggestions. Narrow grip. 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. To keep your shoulders healthy and build mass on your triceps, switch out bench dips for close grip bench presses. Close-grip bench press. + 3 more exercises BodyFit $6.99/month. While you can’t really isolate one or the other, you can change the emphasis of the exercise by adjusting your hand position and torso angle. Incline VS Decline Push Ups. Close Grip Bench Press. If your grip is too loose, it starts to undermine everything above it. Screw the base of your palms against the dip bars at a grip width that you'd use on bench, maybe ever so slightly narrower. 4 sets, 8-10 reps (rest 2 min.) MrAWatts. Dips but with a caveat. Dips work your tricep muscles, one of the most important muscles in the bench press that usually needs additional strengthening. First, you need to build a strong base to press from. Now, squeeze the bars hard and don't let go. … weighted dips vs close grip bench press which is better for tri's which and why 05-19-2010, 12:10 AM #2. Which you choose depends on your goals. Close-grip bench presses and dips are common options, but neither provide the most stimulation for the triceps. As I said, dips are more positioned to hitting your whole chest. Wide vs narrow grip dips. There are ways to make Dips harder. The EZ-bar French press hammers the long head, but it's also one of the most commonly botched exercises in the gym. The dip and the chest press can be compared for their triceps and chest activation abilities. View Profile View Forum Posts Cellphone elitist Join Date: Apr 2009 Location: Dallas, Texas, United States Age: 32 Posts: 21,474 Rep Power: 120232. Because of no back or foot support, doing Dips activates a lot of stabilising muscles. I was wondering if anyone had any experience/advice on performing heavy, weighted dips on Medium Days. Close grip bench press; Lying barbell tricep extensions; Diamond push ups* Dench dips* Each subject tested their one-rep max on the exercises to establish a baseline of strength (bench dips and diamond push ups were excluded). As we’ve already established, dips are great for building your triceps and targeting your chest. 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