What To Know
- Dips have a greater range of motion than close grip push ups, as the body is lowered and raised from a parallel bar position.
- Perform push ups on an incline to reduce the resistance and focus on the triceps.
- Perform push ups on a decline to increase the resistance and challenge the triceps.
When it comes to upper body strength training, two exercises that often come to mind are dips and close grip push ups. Both exercises effectively target the triceps, chest, and shoulders, but they differ in their specific muscle activation patterns and overall effectiveness. In this comprehensive guide, we will delve into the intricacies of dips vs. close grip push ups, exploring their benefits, differences, and how to incorporate them into your fitness routine.
Muscle Activation
Dips
Dips primarily engage the triceps brachii, the muscle group responsible for extending the elbows. They also activate the anterior deltoids (front shoulders) and pectoralis major (chest). The movement involves lowering and raising the body from a parallel bar position.
Close Grip Push Ups
Close grip push ups, as the name suggests, are performed with a narrower hand placement than traditional push ups. This variation shifts the emphasis towards the triceps, reducing the involvement of the chest and shoulders. The closer the hand position, the greater the triceps activation.
Benefits
Dips
- Increased Triceps Strength: Dips are an excellent exercise for building triceps strength and mass.
- Improved Elbow Extension: The movement strengthens the triceps, which is essential for elbow extension and everyday activities.
- Compound Exercise: Dips target multiple muscle groups simultaneously, making them an efficient exercise for overall upper body development.
Close Grip Push Ups
- Triceps Isolation: Close grip push ups isolate the triceps, allowing for targeted development of this muscle group.
- Shoulder Stability: The narrower hand placement helps stabilize the shoulders, reducing the risk of injury.
- Core Engagement: Close grip push ups require core engagement to maintain body alignment, improving overall stability.
Differences
Range of Motion
Dips have a greater range of motion than close grip push ups, as the body is lowered and raised from a parallel bar position. This increased range of motion allows for deeper muscle activation.
Bodyweight vs. Resistance
Dips are typically performed with bodyweight, while close grip push ups can be modified with added resistance using dumbbells or weight plates. This difference allows for greater customization and progression.
Equipment
Dips require a parallel bar setup, while close grip push ups can be performed anywhere with no additional equipment.
Which Exercise is Better?
The choice between dips and close grip push ups depends on your fitness goals and individual preferences.
- For Triceps Development: Close grip push ups are the better choice for isolating and strengthening the triceps.
- For Overall Upper Body Strength: Dips offer a more comprehensive upper body workout, targeting the triceps, chest, and shoulders.
- For Beginners: Close grip push ups are a good starting point for those new to upper body exercises.
- For Advanced Lifters: Dips with added resistance can provide a challenging and effective stimulus for experienced lifters.
How to Incorporate into Your Routine
- Frequency: Aim for 2-3 sets of 8-12 repetitions of both dips and close grip push ups, 2-3 times per week.
- Progression: Gradually increase the number of sets and repetitions as you get stronger.
- Warm-up: Begin with a few sets of bodyweight push ups to prepare the muscles.
- Form: Maintain a neutral spine and avoid excessive arching or rounding of the lower back.
- Rest: Allow for adequate rest between sets to ensure proper recovery.
Variations
Dips
- Weighted Dips: Add weight to increase the intensity and challenge.
- Assisted Dips: Use a resistance band or machine to assist with the movement.
- Triceps Dips: Focus on extending the elbows at the bottom of the movement to target the triceps specifically.
Close Grip Push Ups
- Incline Close Grip Push Ups: Perform push ups on an incline to reduce the resistance and focus on the triceps.
- Decline Close Grip Push Ups: Perform push ups on a decline to increase the resistance and challenge the triceps.
- Plyometric Close Grip Push Ups: Incorporate a jump at the top of the movement to improve power and explosiveness.
The Bottom Line: Dips vs. Close Grip Push Ups
Both dips and close grip push ups are valuable exercises for building upper body strength and muscle mass. Dips provide a more comprehensive workout, while close grip push ups offer greater triceps isolation. By understanding the differences and benefits of each exercise, you can tailor your training program to meet your specific goals. Remember to incorporate proper form, progression, and variation to maximize your results.
Top Questions Asked
Q: Which exercise is harder, dips or close grip push ups?
A: Dips are generally considered to be more challenging due to their greater range of motion and engagement of multiple muscle groups.
Q: Can I do both dips and close grip push ups in the same workout?
A: Yes, you can incorporate both exercises into your workout to target different aspects of upper body strength.
Q: How many reps should I aim for with dips and close grip push ups?
A: Aim for 8-12 repetitions per set, gradually increasing the number as you get stronger.
