What To Know
- When it comes to building triceps muscle, bench dips and dips are two of the most effective exercises.
- In addition to the triceps, bench dips also work the chest, shoulders, and back.
- Narrow your grip on dips to focus on the inner head of the triceps.
When it comes to building triceps muscle, bench dips and dips are two of the most effective exercises. But which one is better? In this article, we’ll compare bench dips vs. dips for triceps, examining their differences, benefits, and how to perform them correctly.
Anatomy of Bench Dips and Dips
Both bench dips and dips primarily target the triceps brachii muscle. However, they engage different muscle groups:
- Bench Dips: In addition to the triceps, bench dips also work the chest, shoulders, and back.
- Dips: Dips focus more on the triceps and secondarily engage the shoulders and back.
Benefits of Bench Dips
- Compound Exercise: Bench dips work multiple muscle groups simultaneously, making them efficient for muscle building.
- Chest and Back Engagement: The chest and back muscles provide assistance, allowing for heavier loads and greater triceps development.
- Easier on the Shoulders: Compared to dips, bench dips put less stress on the shoulder joints, making them suitable for those with shoulder issues.
Benefits of Dips
- Triceps Isolation: Dips focus primarily on the triceps, making them ideal for targeting and isolating this muscle group.
- Greater Range of Motion: Dips allow for a deeper range of motion than bench dips, maximizing triceps contraction.
- Increased Intensity: The lack of chest and back assistance makes dips more challenging, requiring greater triceps strength.
How to Perform Bench Dips
1. Sit on the edge of a bench with your hands shoulder-width apart.
2. Step your feet out in front of you and position them on the floor.
3. Lower yourself down by bending your elbows and keeping your body close to the bench.
4. Push back up to the starting position, extending your elbows.
How to Perform Dips
1. Stand facing a set of parallel bars with your hands shoulder-width apart.
2. Step your feet onto the bars and lift yourself up.
3. Lower yourself down by bending your elbows and keeping your body straight.
4. Push back up to the starting position, extending your elbows.
Which Exercise is Better?
The choice between bench dips and dips depends on your individual goals and fitness level:
- Beginner: Bench dips are recommended for beginners as they provide more stability and support.
- Triceps Isolation: Dips are better for isolating and strengthening the triceps.
- Shoulder Sensitivity: Bench dips are preferred for those with shoulder issues.
- Overall Development: Bench dips offer a more balanced muscle development.
Variations
- Weighted Bench Dips: Add weight to bench dips using a weight belt or dumbbells.
- Incline Bench Dips: Perform bench dips on an incline bench to increase the chest activation.
- Triceps Dips: Narrow your grip on dips to focus on the inner head of the triceps.
Tips for Maximizing Results
- Control the Movement: Avoid bouncing at the bottom or top of the movement.
- Engage Your Core: Keep your core tight throughout the exercise.
- Full Range of Motion: Go all the way down and up to get the most out of the exercise.
- Progressive Overload: Gradually increase the weight or resistance to challenge your muscles.
Questions We Hear a Lot
Which exercise burns more calories?
Dips generally burn more calories than bench dips due to the greater muscle involvement.
Can I do both bench dips and dips?
Yes, you can incorporate both exercises into your workout routine to target the triceps from different angles.
How often should I perform these exercises?
Aim to perform bench dips or dips 2-3 times per week, allowing for adequate rest and recovery.
