There are actually two different types of dips which can be used to train the triceps. Both movements hit the triceps, and both have a secondary effect upon the chest and shoulders. Both are commonly called “dips” by trainers. But they are performed entirely differently. Let’s learn more!

Parallel bar dips
These are great mass builders for the triceps, and deliver some stimulation to the chest and shoulders are well. Most effective when completed on a combined chest/triceps day, this movement requires a set of parallel bars. Gripping the bars, use the triceps to lower the body down, and then back up. It’s a very simple movement, and many gyms offer machines which reduce the bodyweight during the parallel bar dip movement. For some beginner (or heavier) athletes, using the full bodyweight is just too heavy. For others, once the movement has been mastered, attaching a chain to the weight belt containing 1 or more 45-pound plates is a great way to add some weight to this movement. This allows the lifter to use heavy weight and low reps, stimulating new growth.

Bench dips
These are a bit awkward to complete, but very effective for the low, slow stretching of the triceps. Place two flat benches about 3 feet apart. Place your hands on one, and your feet on the other. Place a 25 or 45 pound weight plate in the middle. Use your triceps to lower your body up and down. This movement brings a lot of blood into the triceps area, but doesn’t work well with using heavy weight. It is preferable to use light weights and high reps on this exercise.

Both are highly effective movements which should be utilized in the gym for triceps development. Bench dips might be better used for high-repetition work, as they require plates to sit upon the lap, something that can be considered quite risky when using heavy weights. Two 45-pound plates sit just fine, but stacking 3 to 5 plates on the lap can become quite dangerous when they start sliding. Additionally, bench dips tend to put the shoulders in a slightly precarious position. It’s often better to use bench dips for the burn after using parallel bar dips for the mass building. Either movement is effective and will lead to exceptional gains as part of a well-rounded triceps routine. Give them a shot; see which exercise works best for you!

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