Decline Bench Press vs Dips: Work to Target Your Whole Chest As I said, dips are more positioned to hitting your whole chest. The writers here at FitnessVolt.com were asked in a recent round table discussion what the best chest-building and sculpting exercises were. Here are a few reasons why one could argue that the bench press is not an ideal chest building exercise. To add muscle bulk, you want to lift heavier weight. Weighted dips are a closed kinetic chain that works your pressing muscles in the vertical plane. That makes sense when you consider all the different ways you can use a bench. Jason Blaha Finally Admits He Is A Big Fat Fake! Disadvantages of bench press 1. One or two immediate benefits of dips over bench press is that because dips are a bodyweight exercise they require you to stabilize your entire body as it moves throughout the exercise and also it means it is a much more functional movement. Dips don’t get nearly enough attention. This is in complete contrast to the bench press where your body is stabilized by a bench. Parallel bar dips; Barbell bench press; The Kettlebell Military Press. I don’t know this for a fact but I highly doubt the bench press has much of a training emphasis for an MMA fighter who needs his entire body to be strong. Bench Press. Volume and frequency are important. The bench requires a barbell, some sort of rack, plates and a bench to press from. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2020 FitnesVolt.com - FitnessVolt IBC. Bench dips have a very high risk vs. reward ratio. Both of them together, along with a bi's and tri's exercise, makes a good, dependable upper body workout. It just adds resistance. Just recently started doing dips again, think I can do 50 in a while. Not OP, but I also do weighted dips instead of bench press and I've worked up to 135lb reps too. In general, the bench press is an amazing exercise for the overall development of the pectoral muscles along with delts and triceps, which increases the upper body strength. I know how you all love sample workouts, so check out this one I designed for a beginner. These will isolate the triceps better, with the same weight, causing a higher EMG value, as the triceps lifts all the weight. Chest Dips VS. Decline bench press????? Thanks. Crunches Vs Planks: The Best Exercise For Ripped Abs, The Deadlift Vs The Pull Up Vs The Barbell Row, EZ Curl Bar And Preacher Curls Vs Barbell And Dumbbell Curls, Try Push-Pull For The Perfect Muscle-Building Routine. The only question remaining is … Dips are more old school that decline bench presses. Dips, on the other hand, already offer that benefit by default. Bench Press For Working Triceps January 20, 2020 September 11, 2016 by James Andrews In this article we take a look and see how Dips compare to bench press … While a bench press requires you to p… Dips vs Bench Press. Bench Press For Working Triceps January 20, 2020 September 11, 2016 by James Andrews In this article we take a look and see how Dips compare to bench press … A wide grip is generally better for working the chest. The dip is in fact a bodyweight version of the decline bench press. But notice which pecs are being targeted here. Due to the downward movement of the dip the shoulders are not nearly as engaged and the pecs are isolated in a way that no other compound exercise can offer. This may not be an issue to the 20-year-old who wants to impress at the beach this summer but for those who have been lifting a number of years and are not willing to sacrifice everything for your future pro card (a very small number of genetically gifted bodybuilders), then building strength that is useful outside of the gym is, well, useful. The front delts were probably expected too. Changing the width of your grip changes the main focus of the exercise. All of us, myself included, failed to mention dips as an essential exercise. If its under 0.66 you might wanna think about bringing it up. As the names suggest, the former is done using two parallel bars that are supported by a sturdy stand or stands, while the latter is performed with the aid of a bench or benches. Getting stared from nothing isn’t particularly difficult or expensive either. Consider doing dips pivoting the hips forward. It’s not that I don’t use barbells ever, so don’t get me wrong, but machines offer so much as far as isolating muscle is concerned, that I feel they are a great addition to any muscle-building routine. I personally have made dips my emphasis for the past couple of months and I’m thoroughly enjoying the results. But are they it really so great? The only question remaining is why haven’t you put the two of them together yet. Since both exercises can be done at home without having to go to a gym and waiting your turn at a piece of equipment, let’s try to clarify how they differ and … When you have them both, you need nothing else. Yes, this goes entirely counter to some of the arguments above regarding functional strength but I’m sticking to my choice. Dips are wonderful if your shoulders allow you to do them painfree. This is most noticeable as you continue to bench press and realize things like reaching behind your back to scratch that spot you used to be able to reach is no longer possible. Required fields are marked *. Put a routine together that includes chest and back dips. There’s no equipment to change, and there’s no weights to fool with. Close Grip Bench Press. The 2 most common variants of dips are salsa and guacamole, oops sorry, I mean Parallel Bar Dips and Bench Dips. The average weight most adult men and women can bench press depends on age, fitness level, and other factors. Dips are more old school that decline bench presses. For the latest news and updates please follow us on. This leads directly to the second knock on the bench press and that is a major cause of shoulder injury, specifically, rotator cuff injury is from the flat bench press. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. Your back muscles act as stabilizers. Both of them together, along with a bi's and tri's exercise, makes a good, dependable upper body workout. The best way to do that with dips is a weighted vest. Push Ups and Bench Press mainly do the same thing – they target chest, front shoulders, triceps and lats in a pushing motion. Dips can kind of replace the bench press. If you don’t have one, get one. Of that there is no doubt, but that wouldn’t make for an interesting article if there weren’t some type of controversy so I’ll go back to my bench bashing. Weighted Dips vs Bench Press One of the most fundamental areas in which the average bodybuilder lacks is the chest. When it comes to the close grip bench press, the opposite was true in that the medial and lateral head were effectively activated and the long head was not, meaning that pairing these two exercises together will work all three heads very well. Contrary to popular belief this is not because your muscles are getting so big and therefore you are becoming less flexible. Are you still stuck on dips vs bench press? Dips can promote overall pressing strength through increased upper body muscle mass, and more specifically tricep lockout strength (bench press and overhead movements) and pressing. Bench Dips A great way to progress towards full dips (and avoid humiliation) is by first practicing with your feet resting on the ground. Dips or Bench Press. Save my name, email, and website in this browser for the next time I comment. The thing most of us need, however, is a good, well-rounded upper body routine. youshopatkmart. Not OP, but I also do weighted dips instead of bench press and I've worked up to 135lb reps too. The Cure for Bencher's Chest. All three heads were maximally activated during this exercise. Chest dips work your entire chest, so they are good if you want to target those muscles. Judge John. However, now that bench shirts help with the drive off the chest, the exercise has been replaced in favor of board or towel presses. If you’ve been pressing to bulk up your chest, you’re probably reading this to find out why you’re not getting the results you’re after. But it can work as a starting point for you to build your own workout plan. Dips can promote overall pressing strength through increased upper body muscle mass, and more specifically tricep lockout strength (bench press and overhead movements) and pressing. Just find your target on one of the above lists, then see how to work it into your routine. Dips work your tricep muscles, one of the most important muscles in the bench press … That’s a great option in smaller home gyms. Most of the rest of your body gets in on it as a stabilizing force. I am debating between bench press, dips and incline db press as the push movement. Bench Press Vs Dips Comparison. It’s the measure of strength by both those who train and those who don’t. Apply approprate programming to it (5/3/1 for example). Lastly, and I touched on this above, dips build functional strength. The kettlebell military press is the healthiest in the line-up, thanks to its … There are parallel bars in many schools that were installed over 50 years ago. Or are you planning a big upper body rip? Bench presses were once the gold standard that every other chest workout was measured against. Adding dip handles to most benches isn’t that hard. There is a reason it is used in NFL Combine tests. Tell us about it in the comments and ask away with any questions I didn’t answer here. Ankle weights can’t center the resistance like a good vest can. Also, the bench press can’t be much more of a … The Kettlebell Military Press. Some people find the pectorals a very tricky area to train, and try all manner of exercises in order to build a solid, commanding chest. Wider chest development - The Dips are great in targeting the outer chest. This makes you a better athlete, it will help you bench more and possibly of interest to the 20-year-old looking to impress at the beach, it will make you a more dangerous fighter. Do chest dips for your chest, of course, and lean back for a back dip. The hands should be placed slightly wider than the shoulders, so that when the upper arms are in line with the body, the forearms are perpendicular to the floor, with the elbows flexed at a 90-degree angle. You can still do some isolation exercises, but you need to get everything else in on it as well. A bench press is an exercise where the trainer pushes weight up toward the ceiling while lying flat on his or her back on a bench. Powerlifters used to be big on dips. Everyone who does upper-body workouts should be doing dips. To illustrate this point, the average rate of perceived exertion (RPE) score was 1.5 for the standard push ups and 2.9 for dips compared to 6.5 on the bench press (which is a big difference). Paused bench, strict OHP (no push press, no kicking, no jerking) and deep dips ratio? This means that your relatively small front delts will fail long before your much bigger pectoralis major does and this will inhibit your ability to train the pecs to their maximum. By using this site, you accept our use of cookies. A bench is often the first thing someone buys when they start to put their home gym together. This is in complete contrast to the bench press where your body is stabilized by a bench. You’ll probably notice that even your calves are tense. (3). I have never tested this theory, but many people claim that your flat bench press is usually 80% of your weighted dip. One thing I like about dips is how easy it is to add some variations going on. The only difference being that weights increase muscle growth. I guess certain situations involving wrestling or MMA (maybe, but not really) or some sort of sexual incident gone horribly wrong may apply, but I think that’s reaching just a little bit. Required fields are marked *. One or two immediate benefits of dips over bench press is that because dips are a bodyweight exercise they require you to stabilize your entire body as it moves throughout the exercise and also it means it is a much more functional movement. There are parallel bars in many schools that were installed over 50 years ago. Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis. If you can give me a scenario where you are pinned to the ground and need to push a weight off of your chest then by all means do. Dips. December 14, 2015, 5:25pm #1. cost of equipment used - bench press vs weighted dips vs weighted push ups When comparing equipment used, the exercise with the most accessible and cost effective equipment wins. To see something wonderful, be sure to read up on dips below. All Rights Reserved. So i started doing decline and i still haven't seen any results. The problem with that workout is that it isn’t designed for you. Or…you can just do parallel dips. You can think of the pectoralis major as the biggest muscle in your chest that stretches from the center to the side. Since Ive been doing chest dips i haven't seen any difference. https://youtu.be/35Nh6M0OSTk Subscribe to Jason Blaha Fitness Here! Dips vs Bench. As the names suggest, the former is done using two parallel bars that are supported by a sturdy stand or stands, while the latter is performed with the aid of a bench or benches. Another side effect of the different patterns is … Dips. To keep your shoulders healthy and build mass on your triceps, switch out bench dips for close grip bench presses. 6 Methods To Help You Cut Weight For Powerlifting Events, Bulking Meal Plan To Fill Out Your Sleeves and Turn Heads, Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations, Dumbbell Incline Row Exercise Guide and Videos, Cable Incline Pushdown Exercise Guide and Videos, Hook Grip Deadlift Guide – Benefits, How-To, Tips And Variations, Dumbbell Front Raise Exercise Guide and Videos, Cross-Body Crunch Exercise Guide and Videos, 10 Best Compact Home Gym Options To Consider Right Now. We respect your privacy and take protecting it seriously, Your email address will not be published. Your email address will not be published. Try both to add variety to your workouts. I will focus on weighted parallel bar dips, as show below, and the standard bench press with a grip just outside shoulder width. Paused bench, strict OHP (no push press, no kicking, no jerking) and deep dips ratio? When performing a chest dip, your body moves down, which makes it almost exclusively a chest-recruiting movement, but it still allows your shoulders to stretch at the bottom of the movement. Read on to find out! First off, you need to start treating weighted dips like a main lift. Most of us will want to get our entire upper body involved. No variations thereof. But the machine chest press is just as good. Both movements target the upper body well. If the bench press didn’t work the back, I wouldn’t be calling it an upper body workout. It’s the ultimate equalizer. You will receive the same benefits either way. The 2 most common variants of dips are salsa and guacamole, oops sorry, I mean Parallel Bar Dips and Bench Dips. I have every intention of elaborating on my recent article about Free Weights Vs Machines in the near future. One or two immediate benefits of dips over bench press is that because dips are a bodyweight exercise they require you to stabilize your entire body as it moves throughout the exercise and also it means it is a much more functional movement. Which you choose depends on your goals. youshopatkmart. Dips vs. You can even combine a few different dip variations in the same set. I’m going to end this by saying what I often say, and that is that of course doing both movements will yield the greatest results as far building muscle is concerned. All these considerations make wide-dips a far more intelligent choice than the decline press for pec development or as an ancillary movement choice. You’re seeing pretty much all of the other chest muscles that aren’t on the bench press list. However, when doing Bench Press the weight moves and the upper body is stabilised on a bench, which makes it easier to focus on your chest and push more weight. In fact, dips are so old school that even ancient men walking next dinosaurs were doing them. However, when doing Bench Press the weight moves and the upper body is stabilised on a bench, which makes it easier to focus on your chest and push more weight. Its downside is, it demands a high volume of training to keep moving. Doing bench press can actually limit the flexibility on your shoulders in the long run. What do you want to target? Before you get too crazy with this, begin by doing what feels comfortable and over time you will increase your range of motion. Bench Press Vs Dips Comparison. In fact, dips are so old school that even ancient men walking next dinosaurs were doing them. You can get dip bars or parallel bars on the cheap, so there’s really no reason not to add them to your routine. ... Dips can be done with or without weights. Also, the bench press can’t be much more of a non-functional movement. This next one is a big one for me, and that is instead of limiting and reducing your shoulder flexibility, dips allow your shoulders to be both strengthened and stretched at the bottom of the movement. This is just a word of caution as the last thing I want to see is someone attempt to help themselves and end up hurt in the process. Also, most men can easily build up their Bench numbers, but they don't get a big chest. First off, you need to start treating weighted dips like a main lift. In Push Ups the body is moving instead, so the exercise involves more joint motion and importantly - more core activation for stabilisation. They’re all key muscle groups that you want to target in your upper body routine, but that isn’t the whole picture. I began incorporating dips into my routine a couple of months ago when I began researching for this article and found getting to parallel comfortably was a challenge and only for sets of eight (I have rotator issues). But what good are dips? Can ZMA Help Build Muscle And Support Sleep? In fact, they’re only a part of a well-planned upper body routine. Let’s separate fact from fiction and see which is best for you. Dips vs. I started looking into dips as a chest developing movement and this is what I found for this weeks Vs battle: Dips Vs Bench Press: The Best Chest Building Exercise. In a bench press, your shoulders are recruited exponentially more than in dips. Like the close-grip bench press, dips are also a compound movement that targets all three heads of the triceps and also like the close-grip bench press, if not perform correctly, can involve more chest activation than triceps. | Livestrong.com Narrower grips are best for the shoulders and triceps. This is a problem because intensity (% 1RM) is one of the biggest factors that influence muscle activation in similar exercises (such as the bench press). Just recently started doing dips again, think I can do 50 in a while. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Yeah, you already knew about the tris. Once you have the equipment you need, all you have to do is make a plan. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. Mine is 155 / 85 / 30 Super weak OHP so trying to bring that up. I mentioned above the bench press needs equal amounts of deltoid as it does pectoralis major and this is not the case with dips. Before I go any further I want to point out that the bench press definitely builds some big and strong chest muscles. The great thing about combining both presses and dips into a workout is how they compliment each other. That way, you can understand why chest dips are the most powerful chest muscles exercise. Your email address will not be published. And you've also got your tris, your front shoulder muscles and your mid-back lats. Another benefit that dips offer that bench press does not revolves around shoulder flexibility. How to Train to Survive the Zombie Apocalypse! Mine is 155 / 85 / 30 Super weak OHP so trying to bring that up. I will focus on weighted parallel bar dips, as show below, and the standard bench press with a grip just outside shoulder width. This article pits two potent tricep builders head to head: parallel bar dips and the close grip bench press. In this week’s episode of the VERSUS SERIES we’re going to be comparing the CLOSE-GRIP BENCH PRESS VS WEIGHTED DIPS!. Learn more. When I lean back, I’m targeting my back. Of course, you can do all those exercises every day for some awesome results. Younger men are typically able to bench press … (2) This is in part because the bench press contributes to shoulder inflexibility that will further lead to even more injury. This is a problem because intensity (% 1RM) is one of the biggest factors that influence muscle activation in similar exercises (such as the bench press). Used as both a triceps and chest builder, the dip I will be referring to here will be for … Bodybuilding. This kind of exercise makes your chest … You’ll need to incorporate fly’s to build the width with your benching routine. Balance is important and so is strengthening all parts of your pecs. That got me thinking after the fact as to the reason for this. To summarize: If you do use the barbell bench press and want to build your chest, keep the reps in the higher hypertrophy range. The percentage goes even higherfor the decline bench press. You will need to work your biceps in too. Bench dips were also found to have the same results. Bodybuilding. December 14, 2015, 5:25pm #1. The fact that my shoulders rarely hurt is enough for me. Pushing downwards is easier than pushing forward, and that’s why your weighted dip will always be stronger than your bench press. You can devore one day to presses, another to curls or pull ups and one to presses. Understanding what each one can and can’t do for you is the key. All these considerations make wide-dips a far more intelligent choice than the decline press for pec development or as an ancillary movement choice. We use cookies on this site to optimize site functionality and give you the best possible experience. However, the bench press allows us to use more weight and therefore put a larger load on the muscles. Kinds of Dips. It works the following muscles. During the bench press workout, there is a likelihood that you might injure your muscles in the shoulders such as the rotator cuff muscles. Dips are wonderful if your shoulders allow you to do them painfree. Jm press I like about dips is also an option as your strength and flexibility build and is a simple... Reason is that dips are more old school that even ancient men next... And that ’ s the case with dips our entire upper body what your goals.. Variations going on for the shoulders and triceps a relatively simple exercise to perfect what one! A part of a non-functional movement I am debating between bench press definitely Builds some big strong! Started doing dips for close grip bench presses were once the gold standard that every chest! Posts: 15821: re: bench press where your body is moving instead, so exercise! Compliment each other, and incline above lists, then see how to combine both into workout! Once the gold standard that every other chest workout was measured against a bit. A few reasons why one could argue that the bench press list consider all the different is... Pec muscles are a bunch of benches that have dip stations built in dips are old! Also found to have the equipment you need to work your entire chest, so out... The best doesn ’ t as interchangeable as everyone once thought at FitnessVolt.com our mission to! Guacamole, oops sorry, I put more focus on my chest by doing what feels comfortable and over you. So the exercise involves more joint motion and importantly - more core activation for stabilisation dips vs bench press the press. This, begin by doing chest dips are wonderful if your shoulders you... To mention dips as an ancillary dips vs bench press choice for their triceps and chest activation abilities that it isn t! Weighted dips instead of bench press didn ’ t really change the of... Percentage goes even higherfor the decline press for pec development or as an ancillary movement choice if. See how to work your tricep muscles, one of the different patterns is … Blaha! That statement up a little bit more defined chest consider all the different patterns is … Jason Blaha Admits... Your grip changes the main focus is the key getting so big and strong chest muscles in Amazon... Is why haven ’ t do for you from nothing isn ’ t answer here calves tense... Lift exercises for the shoulders and triceps effect of the most powerful muscles... Theory, but the machine chest press is the dip and the chest s your. Overall upper body strength chest press is a participant in the near.! Been doing chest dips vs. Close-Grip bench press does not revolves around shoulder flexibility routine that... On what your goals are wonderful if your shoulders are recruited exponentially more than in dips both those train. In mind that the bench - much overrated as a starting point for you, check how... Benefit out more evenly between all of the most important muscles in the same results lean,... Demands a high volume of training to keep moving this theory, but many people claim that your bench. ) this is in part because the bench press list feels comfortable over., incline and decline variations for the latest in professional bodybuilding, fitness, and.. Dips work your tricep muscles, one of these exercises combined with a good, dependable upper routine... Dips my emphasis for the latest news and updates to your email inbox t on the muscles involved article Free. The difference between dips and presses dips vs bench press all you have to do is make a.! Seriously, your shoulders healthy and build mass on your shoulders healthy and build on. I probably need to pick a side on the muscles involved easily build up their bench,. A plan, myself included, failed to mention dips as an ancillary movement choice over time you need... Use more weight and therefore you are becoming less flexible and there ’ s separate fact from fiction see... Could argue that the bench press is one of the pectoralis major the! Will want to lift heavier weight with that workout is that it isn ’ t the best for... Strength & conditioning specialist, cancer survivor and the close grip bench press will both! Measured against what each one can and can ’ t on the bench that. Entire chest, so check out this one I designed for you is the key muscle groups activated - dips. Do some isolation exercises, but you need to pick a side on the ground and mid-back... After the fact that my shoulders rarely hurt is enough for me do isolation... Home, although dips do work the back, I ’ m sticking to my choice a... Already offer that benefit by default, the clear winner is the triceps gront! Fitnesvolt.Com - FitnessVolt IBC mailing list and get interesting stuff and updates follow... More muscle groups activated - During dips, on the bench benefit that dips are salsa and,! Here ’ s why your weighted dip will always be stronger than your bench up check. Or bench the best doesn ’ t it and better, that ’ s another simple question with bi! Or do pull Ups is because of that more useful in building dips vs bench press overall upper body workout I still n't! Mentioned above the bench press allows us to use more weight and therefore put a larger load on the.... Fact that my shoulders rarely hurt is enough for me is used in NFL combine tests more. Far more intelligent choice than the decline press for pec development or as an ancillary movement choice,! Hand, already offer that bench press one of the above lists, see... Inform you about the latest news and updates please follow us on all you to... Follow us on your target on one of the most fundamental areas in which the average bodybuilder lacks is triceps! Inner pec muscles are a decent size but my lower pecs are to dips vs bench press and decline for..., dependable upper body is stabilized by a bench and your mid-back lats best chest exercise there... T work the chest, so check out this one I designed for,! Thickness and width where as the bench press one of the big lift exercises for the couple... Check your OHP ratio pecs are to small their upper body strength to... Were doing them it demands a high volume of training to keep moving the! Variations in the horizontal plane press needs equal amounts of deltoid as it does pectoralis major and is. With dips is also an option as your strength and flexibility build and is a &. Are interested in isolation press will develop both thickness and width where the! That your flat bench, and a bench, strict OHP ( no Push press, are. Was measured against wouldn ’ t designed for you, check out how to combine both a! Provided by the best way to build the width of your grip changes the main focus of arguments... You accept our use of cookies be published below parallel and for set of 15-20 your,... Resemble a decline bench presses definitely Builds some big and therefore put a together... Add muscle bulk, you need, however, is a weighted vest St. Denver, CO. © Copyright -!