Narrow vs. Wide Grip Dips: Find Your Focus! 💪 @MuscleandMotion

Uploaded April 2026 | Updated September 2026, 2 weeks ago

Dips are versatile exercises for building upper-body strength.
Your grip width determines which muscles take center stage.

Switching between a narrow or wide grip empowers you to customize the movement to align with your training goals.

🔴 Narrow-Grip Dips (Triceps Dips)
👉 Hands at shoulder-width
👉 Torso stays upright
🔎 Focuses on triceps activation, emphasizing elbow movement for a vertical body path

🔵 Wide-Grip Dips (Chest Dips)
👉 Hands wider than shoulder-width
👉 Hips move back with a slight forward lean
🔎 Focuses on chest engagement, utilizing more shoulder movement to activate the pectorals
Both variations strengthen the chest, triceps, and shoulders, but grip width defines the emphasis.

🚀 Take your dips to the next level with the Muscle & Motion Strength Training App - link in our bio!🔗💪

Narrow vs. Wide Grip Dips: Find Your Focus! 💪

📚 Shoulder External Rotation at 0° vs. 90°

$FRACTIONAL SETS 🤯 Are you actually counting your sets correctly? You log your chest sets during the bench press, but what about your triceps? A new meta-analysis by Remmert et al. highlights that during every compound lift, such as the bench press, shoulder press, or dips, the triceps play a meaningful role. They are not the primary movers, yet they still contribute enough to influence your total training volume. In other words, you might be training your triceps without even noticing. This is where the concept of Fractional Sets becomes important, as described in the paper: 👉 Direct set = an exercise that directly targets the muscle 👉 Fractional set = indirect work from a compound lift (approximately half a set) This matters because counting both direct and indirect work helps you reach the weekly training volume that actually drives results. What the researchers recommend: 💪Aim for 8-12 fractional sets per session to maximize hypertrophy, as gains tend to level off around 11 fractional sets. This doesn’t mean all sets must be fractional; combining direct and fractional work also works. For example, 5 direct sets + 6 fractional sets (equal to 3 full sets) give you 8 effective sets. ⚡For strength, about two direct sets per session appear sufficient before benefits begin to diminish. 🎯Match the exercise to the goal, since muscles respond differently to direct vs. indirect work. Start programming your training with confidence using Muscle and Motion Strength Training. Check out the Muscle and Motion STRENGTH TRAINING APP link in bio! #muscleandmotion #anatomy #strengthtraining #personaltrainer$

High Bar vs. Low Bar Squat: Which One Should You Choose? 🏋️‍♂️

Want to improve your Kipping? Work on the hollow body and the Superman hold! 💪