+ 3 more exercises BodyFit $6.99/month. To keep your shoulders healthy and build mass on your triceps, switch out bench dips for close grip bench presses. Wide vs narrow grip dips. Because of no back or foot support, doing Dips activates a lot of stabilising muscles. 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. Narrow grip. Balance is important and so is strengthening all parts of your pecs. Dips but with a caveat. 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). Close-grip bench presses and dips are common options, but neither provide the most stimulation for the triceps. The most important head to target for triceps thickness is the long head. View Profile View Forum Posts Cellphone elitist Join Date: Apr 2009 Location: Dallas, Texas, United States Age: 32 Posts: 21,474 Rep Power: 120232. Bench dips have a very high risk vs. reward ratio. If your grip is too loose, it starts to undermine everything above it. Which you choose depends on your goals. But, if you already bench a lot, then including decline will help get you well-rounded. Close Grip Bench Press. The dip and the chest press can be compared for their triceps and chest activation abilities. … Final Thoughts on Decline Bench Press vs Dips Decline Bench Press vs Dips: Work to Target Your Whole Chest. As we’ve already established, dips are great for building your triceps and targeting your chest. There are ways to make Dips harder. 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. First, you need to build a strong base to press from. weighted dips vs close grip bench press which is better for tri's which and why 05-19-2010, 12:10 AM #2. As I said, dips are more positioned to hitting your whole chest. This is the best grip for targeting your triceps. Now, squeeze the bars hard and don't let go. I was wondering if anyone had any experience/advice on performing heavy, weighted dips on Medium Days. That way Dips efficiently build your chest and make it wider. 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. I would rather do them than the traditional close grip bench presses for my secondary bench workout. Either by using static holds and slow reps, or adding weights. Dips are rough on your shoulders and proximal biceps attachments. The EZ-bar French press hammers the long head, but it's also one of the most commonly botched exercises in the gym. 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