Which is better for triceps development, Bench Dips or Dips?

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Question: What is better for triceps development, Bench Dips or Dips? I really want to work my triceps which will make my arms look bigger.
Answer: Triceps make up 70% to 75% of your upper arm mass so increasing their size will add to your arm development more than working biceps will. Biceps finish the size picture when they are flexed and you see a nice full peak on top of the arm and a hanging sweep on the bottom. However, when the arm is not flexed the size of the triceps is what will stretch your shirt sleeves.
Because of the common incidence of elbow injuries and inflammation, begin with a moderate compound exercise like Triceps Pressdowns. Do a couple of sets with moderate weight and then for the last two or three increase the weight considerably being able to complete only 8 reps on the last set but on that set decrease the weight by 25% after those 8 reps and crank out another 4 to 7 reps. Now, with your elbows warm hit a heavy movement like Dips or Bench Dips. When doing Dips, don’t lean into the movement as much as you would when doing them for chest. Make sure your upper arm drops to parallel to the floor before your drive up again. Remember with dips you are using your entire body weight as well as any additional weight you may add with a dip belt. Your shoulders are in a more natural position than with Bench Dips.
Bench Dips you are using only a percentage of your body weight even if you have your legs elevated on another bench. Adding weight requires you putting the weight on your legs which may require a partner. Also the big disadvantage of bench dips is the shoulder position. Your Rotator Cuff is open and more susceptible to injury. Most people do them incorrectly by floating their hips and back too far from the bench. Remain upright and go only as low as you can without feeling the exercise in your shoulders. Bench dips are an occasional exercise for this reason and done with precise form.
Finish your triceps with an old school exercise called Barbell Pullover/Press. These can be done with a straight bar or a cambered bar. Start with the bar in press position over your torso and lower it to your chest. Keeping the bar within a couple of inches from your face, carry it over the top of your head to lightly touch the bench. Return it to your chest and press it back up to starting position. That is one rep and you will do three sets of 8 reps. These will really make your triceps sore.
God bless and keep training,
Daryl

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