When most bodybuilding routines call for “dips”, many trainers become confused. There are actually TWO bodybuilding exercises, which are referred to as dips. One movement trains the triceps, the other movement trains the chest AND the triceps. Often, bodybuilders will complete both exercises on chest/triceps day, which further contributes to the confusion. Let’s clear the air right now by analyzing the two similar movements and how they are completed.

Chest Dips aka Dips

The chest is targeted as the main muscle group, with the triceps receiving secondary stimulation in this movement. Take hold of the parallel bars (dip machine). With your palms facing the ground, slowly lower then raise your body. Try to lean forward in order to target the pectorals (chest muscles). Stay very upright when you do this movement in order to effectively hit the triceps. It’s a very flexible exercise. Try different angles and variations to see what works best for you. Additionally, you can add intensity to this movement by chaining weights to your weight belt. Many experienced trainers will tie two to three 45-pound plates to their belt when completing this movement.

Triceps Dips aka Dips behind back

Two benches are required to complete the triceps dips. Place them about three feet apart. Hold onto the rear bench using the heels of your hand, with your body in an L-shape. Your legs will extend to the other bench. You are going to lower your body up and down. The emphasis is upon the triceps muscle. No chest stimulation occurs during this movement. Many trainers start this movement using just body weight, but the need for additional weight plates to sit on the lap soon arises. Using slow, steady form, lower your body down and back up. Complete medium- to high-range repetitions for this movement. Eight reps should be the lowest, with 14 to 20 being the ceiling. Extremely heavy weight and low reps for this movement are dangerous.

Always use caution with movement. Your hands could become sweaty, causing you to slip. Your feet sitting on the other bench could be a problem too, especially if the bench begins to slide. Finally, the weight plate just sitting on your lap could easily fall. Use lighter weights or have a friend assist you until you get the hang of this very useful movement.

Now you know the difference between dips and dips. Get to the gym and put both of these movements to work!