Triceps dips and close-grip pushups are body weight exercises that target your triceps, the muscles on the back of your upper arms. Both exercises offer modifications to increase or decrease the difficulty of the movement. The close-grip pushup does not require any extra equipment and it is less stressful to your shoulders than the triceps dip.
Triceps Dip
You need access to dip bars to do the basic triceps dip exercise. Grab the dip bars, jump up and suspend your body between the bars. Start with your arms fully extended. Bend your elbows directly behind you to lower your body. The dip exercise targets the triceps, but the chest and shoulder muscles assist during the exercise. If you lean forward as you lower your body, you will reduce the stress on your triceps and increase the stress on your chest muscles. Keep your torso upright to target your triceps.
Close-Grip Pushup
To perform a close-grip pushup, kneel on the floor, place your hands a few inches apart and lift your knees off the floor. Make sure your body is a straight line from your shoulders to your ankles. Bend your elbows to lower your body toward the floor. Keep your upper arms tucked in next to your sides -- do not allow your elbows to flare out to the sides.
The close-grip pushup works the same muscles as the triceps dip -- the triceps are the primary movers with the chest and shoulders assisting.
Convenience
You can do the close-grip pushup just about anywhere. You don't need any special equipment or much space. Place your knees on the floor to make the exercise easier. To make the exercise more challenging, set your feet on a chair or other surface that places your feet above your shoulders. The triceps dip requires special equipment. However, you can do modifications of the triceps dip exercise on a chair or bench.
Biomechanics
The standard dip is more challenging than the standard close-grip pushup because you have to press your entire body weight. During the pushup, your feet support some of your weight. The dip exercise places your shoulders in a precarious position. The shoulder is in an extended stretch position, which causes it to be less stable and increases your risk for injury. Limit your range of motion during the descent portion of the dip exercise to reduce your risk of injury. Stop when your elbows are at 90 degrees or when your upper arms are parallel to the floor. Dropping down farther increases the stress on the shoulder joint.
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