Dips vs Close-Grip Bench Press: Best Tricep Exercise?

Both dips and close-grip bench press are excellent compound movements for tricep development. Understanding their differences helps you choose the right exercise for your goals.

Dips

Difficulty
intermediate
Equipment

Dip bars or parallel bars

Muscles Worked
TricepsChestFront deltsCore

Close-Grip Bench Press

Difficulty
beginner
Equipment

Barbell and bench

Muscles Worked
TricepsChestFront delts

Head-to-Head Comparison

CategoryDipsClose-Grip Bench Press
Strength Potential
8/10
9/10
Muscle Building
9/10
8/10
Convenience
8/10
6/10

Muscles Worked

Both are compound pressing movements hitting similar muscles. Dips require more stabilization.

Difficulty

Close-grip bench is easier to scale. Dips require bodyweight strength and shoulder mobility.

Equipment

Dips require less equipment - just parallel bars or even two sturdy chairs.

Strength Building

Close-grip bench allows precise loading. Dips can be weighted but are harder to progressively overload.

When to Use Each Exercise

Use Dips When...

  • Building tricep size with bodyweight
  • Home training with minimal equipment
  • When you want more chest involvement (lean forward)
  • Finishing chest or push workouts

Use Close-Grip Bench Press When...

  • Precisely progressing tricep pressing strength
  • When shoulders do not tolerate dips well
  • As a main pressing movement
  • Powerlifting accessory work

Can You Do Both?

Use close-grip bench as your main pressing tricep movement, then finish with dips for additional volume and stretch.

The Verdict

Both are top-tier tricep exercises. Close-grip bench is better for precise loading and strength. Dips offer a great stretch and can be done anywhere. Include both in your training over time.

Frequently Asked Questions

Are dips bad for shoulders?
Dips can stress shoulders if performed with poor form or limited mobility. Keep shoulders back and down, do not go excessively deep, and stop if you feel pain. They are safe for most people with proper technique.
How wide should grip be for close-grip bench?
Hands should be about shoulder-width or slightly narrower. Too narrow stresses the wrists. The goal is to shift emphasis to triceps while keeping the movement comfortable.
Can dips replace bench press?
Dips are more of a tricep and lower chest exercise. They do not fully replace bench press for overall pressing strength and upper chest development, but are an excellent complement.

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