Chest Dips vs. Triceps Dips: Chest dips and triceps dips are both compound exercises that work multiple muscle groups, but they do have some key differences.
Chest Dips vs. Triceps Dips: A Comparison of Muscles Worked, Form, and Benefits
Chest dips target the chest muscles (pectoralis major and pectoralis minor), as well as the triceps muscles, anterior deltoids, and serratus anterior muscles. To do a chest dip, you’ll need to start in a supported position with your hands shoulder-width apart on a dip station or parallel bars. Lower your body until your chest almost touches the surface you’re dipping from, then push back up to the starting position.
Triceps dips target the triceps muscles, as well as the chest muscles, anterior deltoids, and latissimus dorsi muscles. To do a triceps dip, you’ll need to start in a supported position with your hands closer together than shoulder-width apart on a dip station or parallel bars. Lower your body until your elbows are bent at a 90-degree angle, then push back up to the starting position.
Here is a table summarizing the key differences between chest dips and triceps dips:
| Characteristic | Chest Dips | Triceps Dips |
|---|---|---|
| Muscles targeted | Chest, triceps, anterior deltoids, serratus anterior | Triceps, chest, anterior deltoids, latissimus dorsi |
| Grip width | Shoulder-width apart | Closer than shoulder-width apart |
| Body position | Leaned forward slightly | More upright |
| Range of motion | Greater range of motion | Smaller range of motion |
Which is better?
The best type of dip for you will depend on your individual goals and fitness level. If you’re looking to build your chest muscles, chest dips are a better option. If you’re looking to build your triceps muscles, triceps dips are a better option.
If you’re a beginner, it’s best to start with chest dips and gradually progress to triceps dips as you get stronger. You can also try doing a combination of both chest dips and triceps dips in your workout routine.
No matter which type of dip you choose, it’s important to use proper form to avoid injury. Be sure to keep your core engaged throughout the exercise and don’t let your elbows flare out to the sides.
Here are some additional tips for doing dips safely and effectively:
- Warm up before doing dips by doing some light cardio and dynamic stretches.
- Lower yourself down slowly and controlled.
- Push back up to the starting position using your chest and triceps muscles.
- Don’t lock out your elbows at the top of the movement.
- If you’re struggling to do dips with your bodyweight, try using resistance bands or a weight vest to make the exercise more challenging.
If you have any pain or discomfort while doing dips, stop immediately and consult with a doctor or physical therapist.