What To Know
- Dips involve a greater range of motion, as they take you from a fully extended position at the top of the movement to a fully contracted position at the bottom.
- CGBP, on the other hand, places more emphasis on the medial and lateral heads of the triceps, which are responsible for stabilizing the elbow.
- Both exercises are effective for building triceps, but dips place more emphasis on the long head of the triceps, while CGBP places more emphasis on the medial and lateral heads.
When it comes to building bigger, stronger triceps, there are two exercises that often come to mind: dips and close-grip bench press (CGBP). Both exercises are effective at targeting the triceps, but they work the muscle in slightly different ways. In this blog post, we’ll take a closer look at the differences between dips and CGBP, and help you decide which exercise is better for your individual goals.
Range of Motion
One of the most significant differences between dips and CGBP is their range of motion. Dips involve a greater range of motion, as they take you from a fully extended position at the top of the movement to a fully contracted position at the bottom. CGBP, on the other hand, has a shorter range of motion, as it only takes you from a slightly extended position to a slightly contracted position.
Muscle Activation
While both dips and CGBP target the triceps, they do so in slightly different ways. Dips place more emphasis on the long head of the triceps, which is responsible for extending the elbow. CGBP, on the other hand, places more emphasis on the medial and lateral heads of the triceps, which are responsible for stabilizing the elbow.
Isolation
Dips are a more isolated exercise than CGBP, meaning that they target the triceps more directly. CGBP, on the other hand, is a more compound exercise, meaning that it also works other muscle groups, such as the chest and shoulders.
Weight Used
Because dips are a more isolated exercise, you can typically use more weight than you can with CGBP. This is because you don’t have to worry about stabilizing your body or other muscle groups.
Joint Stress
Dips are a more stressful exercise for the shoulders than CGBP. This is because your shoulders are in a more vulnerable position at the bottom of the movement. CGBP, on the other hand, is a less stressful exercise for the shoulders.
Which Exercise Is Better?
The best exercise for building triceps is the one that you can perform consistently with good form. If you’re new to weightlifting, CGBP may be a better choice, as it is a less stressful exercise for the shoulders. However, if you’re looking to build bigger, stronger triceps, dips may be a better option.
Tips for Getting the Most Out of Dips and CGBP
- Use a weight that is challenging but allows you to maintain good form throughout the entire set.
- Focus on contracting your triceps at the bottom of each rep.
- Pause at the bottom of each rep to maximize muscle activation.
- Aim for 8-12 repetitions per set.
- Perform 2-3 sets of each exercise twice per week.
Conclusion
Dips and CGBP are both effective exercises for building triceps. However, they work the muscle in slightly different ways. Dips place more emphasis on the long head of the triceps, while CGBP places more emphasis on the medial and lateral heads. Ultimately, the best exercise for you will depend on your individual goals and preferences.
FAQs
- Q: Which exercise is more effective for building triceps?
- A: Both exercises are effective for building triceps, but dips place more emphasis on the long head of the triceps, while CGBP places more emphasis on the medial and lateral heads.
- Q: Which exercise is more isolated?
- A: Dips are a more isolated exercise than CGBP, meaning that they target the triceps more directly.
- Q: Which exercise is more stressful for the shoulders?
- A: Dips are a more stressful exercise for the shoulders than CGBP.
- Q: How many sets and reps should I do?
- A: Aim for 8-12 repetitions per set and 2-3 sets of each exercise twice per week.
