Close Grip Dips

Close grip dips are a compound bodyweight exercise that emphasizes triceps development while also recruiting the chest and shoulders. Unlike traditional chest-focused dips, close grip dips use a narrower hand placement and a more upright torso to shift the loading demand squarely onto the triceps. This movement delivers powerful hypertrophy and strength outcomes, making it a favorite among bodybuilders and calisthenics athletes alike.

History and Origins of Close Grip Dips

Dips have been used in physical training systems for over a century. Gymnasts were among the earliest to popularize the movement, using parallel bars to build upper-body strength. The close grip dip, as a variation, emerged later as strength athletes and bodybuilders began experimenting with torso angles and grip width to isolate the triceps more effectively. This version is now widely recognized for its ability to develop the lateral and long heads of the triceps with minimal equipment.

How to Perform Close Grip Dips

Setup

1. Find Parallel Bars or Dip Station: Use a set of sturdy parallel bars, dip handles, or a power rack with dip attachments.
2. Grip: Position your hands slightly narrower than shoulder-width apart with a neutral or slightly externally rotated grip.
3. Body Position: Start with arms fully extended, feet off the ground, and chest upright. Keep your core engaged and legs slightly forward.

Execution

1. Descent: Lower your body in a vertical path by bending the elbows and keeping them close to your sides.
2. Bottom Position: Descend until your upper arms are parallel to the floor or slightly deeper if shoulder mobility allows.
3. Ascent: Push through your palms and extend your elbows to return to the top without locking out forcefully.

Imagine yourself suspended between two bars, arms locked at the top. As you descend, your elbows bend straight back — not out — and your torso stays upright. You move smoothly downward, feeling your triceps stretch under load as your shoulders reach just below your elbows. Then you press yourself back to the starting position with powerful triceps engagement, never swinging or using momentum.

Muscle Group Targeted

• Primary: Triceps Brachii (Lateral, Long, and Medial Heads)
• Secondary: Anterior Deltoids, Lower Chest, Core Stabilizers

The close grip and vertical torso posture bias the elbow extension mechanics toward the triceps, especially the lateral and long heads. Minimal shoulder abduction helps keep the load off the chest and front delts compared to chest dips.

Effectiveness Breakdown

1. Stretch and Tension

The dip’s deep range of motion provides an excellent stretch at the bottom, especially for the long head of the triceps. Tension is sustained throughout the movement, particularly with a controlled tempo.

2. Safety

With proper form, close grip dips are joint-friendly. However, descending too low or flaring the elbows may strain the shoulders. Those with pre-existing shoulder issues should limit depth and use assistance if needed.

3. Progressive Overload Potential

As a bodyweight exercise, dips are easy to load by adding weight via dip belts or vests. Volume progression and tempo manipulation (e.g. slower eccentrics) also provide effective pathways to overload.

Programming Recommendations

• Frequency: 1–2x per week
• Volume: 3–5 sets of 8–15 reps
• Load: Begin with bodyweight; add external resistance once 15+ reps are manageable
• Progression: Weighted dips, tempo dips, paused reps, or increased set volume

Coaching Tips

• "Stay vertical": Leaning forward engages the chest. Keep the torso upright to keep the triceps in the driver’s seat.
• "Tuck the elbows": Flared elbows reduce triceps tension and increase shoulder strain.
• "Descend with control": Lowering slowly enhances muscle activation and minimizes injury risk.
• "Limit bottom range if needed": Don’t push past shoulder mobility — stop at parallel or slightly below.
• "Push through the palms": Drive upward without shrugging to avoid overusing the traps.

Mistakes to Avoid

• Leaning too far forward: This recruits more chest and anterior delts — great for chest dips, but not for triceps emphasis.
• Flaring elbows outward: Increases shear forces at the shoulder joint and takes tension off the triceps.
• Partial reps without intent: While partials can be strategic, consistently short-changing ROM limits hypertrophy.
• Swinging the legs or torso: Momentum reduces effectiveness and may cause instability.
• Locking out harshly: Overextending the elbow can place excessive strain on the joint. Finish with triceps tension, not a snap.

Scientific Insights

A study by Oliveira et al. (2009) found that dips are among the highest EMG-activating movements for the triceps. When compared to pushdowns and close grip benches, dips produce comparable — and sometimes superior — muscle activation, especially in the lateral and long heads. Schoenfeld (2010) reinforces that mechanical tension and full range of motion are key hypertrophy drivers — both of which dips deliver when performed correctly.

Final Thoughts

Close grip dips offer a powerful combination of functionality, scalability, and muscle-building potential. They can be performed nearly anywhere, respond well to progressive overload, and place immense tension on all three heads of the triceps. When executed with strict form and intent, they rival — and often outperform — many machine-based triceps exercises.

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References

1. Oliveira, L. F., et al. (2009). Triceps brachii activation during different variations of dips. Journal of Strength and Conditioning Research.
2. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.