It works the following muscles. (3). However, the bench press allows us to use more weight and therefore put a larger load on the muscles. Required fields are marked *. Both movements target the upper body well. There are a bunch of benches that have dip stations built in. Barbell Bench Press Start with your feet flat on the ground and your back flat against the bench. When I lean slightly forward while dipping, I put more focus on my chest muscles. Kinds of Dips. Bench dips have a very high risk vs. reward ratio. The thing most of us need, however, is a good, well-rounded upper body routine. The average weight most adult men and women can bench press depends on age, fitness level, and other factors. You’ve probably figured this out by now, but combining dips and bench presses is the best way to strengthen, condition and add mass to your upper body. The dip and the chest press can be compared for their triceps and chest activation abilities. But are they it really so great? 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. This is in complete contrast to the bench press where your body is stabilized by a bench. 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. Before I go any further I want to point out that the bench press definitely builds some big and strong chest muscles. Ive been trying to build my chest by doing chest dips, flat bench, and incline. I personally have made dips my emphasis for the past couple of months and I’m thoroughly enjoying the results. If its under 0.66 you might wanna think about bringing it up. Which you choose depends on your goals. Here’s which muscles they target. 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 the machine chest press is just as good. However, the bench press allows us to use more weight and therefore put a larger load on the muscles. Now when it comes to showing off BIG ARMS most people instinctively go for a double bicep flex and while big biceps are very impressive, to have truly massive arms you need to pay a bit more attention to your triceps. All dips are great for strength training. That should be easy enough to remember. Younger men are typically able to bench press … 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). By using this site, you accept our use of cookies. The two exercises compliment each other, and a good upper body workout will include both. You’ll probably notice that even your calves are tense. Chest Dips VS. Decline bench press????? 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. 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. Save my name, email, and website in this browser for the next time I comment. I know how you all love sample workouts, so check out this one I designed for a beginner. Understanding what each one can and can’t do for you is the key. Also, since the guillotine press isn't a bodyweight exercise, you can more easily adjust the weight, and you can start out with lighter weights as a beginner. Decline bench press involves less deltoid engagement than does flat bench (4) and this is magnified when the movement becomes straight up and down like with dips. Now, if I can go completely in another direction in the interests of your training, I found another study when researching for this article and it had some, well, surprising results. Pat Casey, the first man to officially bench press 600 pounds (raw), weighed 340 pounds and could perform a parallel bar dip with an additional 380 pounds. You need to pick a side on the dips vs bench press debate if you plan on building your upper body. Powher Pre-Workout Review – The BEST Pre-Workout For Women? To add muscle bulk, you want to lift heavier weight. 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. Also, most men can easily build up their Bench numbers, but they don't get a big chest. 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). Bench Press. Parallel dips. Judge John. I will focus on weighted parallel bar dips, as show below, and the standard bench press with a grip just outside shoulder width. 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. Or…you can just do parallel dips. You either bench big and are one of the real men at the gym or you don’t and are a second-class weight lifting citizen. | Dips vs. Close-Grip Bench Press: Which Builds Better Triceps? Of course, doing weighted dips is also an option as your strength and flexibility build and is next in my plan. You will receive the same benefits either way. Dips are wonderful if your shoulders allow you to do them painfree. Dips are more old school that decline bench presses. While a bench press requires you to p… Dips. I am debating between bench press, dips and incline db press as the push movement. Dips work your tricep muscles, one of the most important muscles in the bench press that usually needs additional strengthening. The Cure for Bencher's Chest. 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). Do some heavy presses. 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. 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. There is a reason it is used in NFL Combine tests. The 2 most common variants of dips are salsa and guacamole, oops sorry, I mean Parallel Bar Dips and Bench Dips. Your email address will not be published. Adding dip handles to most benches isn’t that hard. 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. The answer to this question depends on what your goals are. Dips are more old school that decline bench presses. Pressing works mostly the middle and upper back. Changing the width of your grip changes the main focus of the exercise. You can think of the pectoralis major as the biggest muscle in your chest that stretches from the center to the side. Big muscles actually make you more flexible. Doing bench press can actually limit the flexibility on your shoulders in the long run. The kettlebell military press is the healthiest in the line-up, thanks to its shoulder mechanics. The only question remaining is why haven’t you put the two of them together yet. I supplement dips with lots of dumbbell presses and fly’s, both chosen for their superior range of motion over the barbell and I add a liberal helping of Hammer strength machines as well. December 14, 2015, 5:25pm #1. If that’s the case for you, check out how to combine both into a killer upper body shred. 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. The kettlebell military press is the healthiest in the line-up, thanks to its … In Push Ups the body is moving instead, so the exercise involves more joint motion and importantly - more core activation for stabilisation. You can even combine a few different dip variations in the same set. Do chest dips for your chest, of course, and lean back for a back dip. My upper and inner pec muscles are a decent size but my lower pecs are to small. I have every intention of elaborating on my recent article about Free Weights Vs Machines in the near future. Bench dips do work the chest, but the main focus is the triceps and gront shoulder muscles. It’s the ultimate equalizer. Jason Blaha Finally Admits He Is A Big Fat Fake! No variations thereof. 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. I mean, I know that dips work the chest effectively, but for some reason, I associate this exercise with triceps more so than I do pec development. 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. Similar to the barbell bench press, there are flat, incline and decline variations for the dumbbell bench press. I mentioned above the bench press needs equal amounts of deltoid as it does pectoralis major and this is not the case with dips. The difference between dips and bench presses center around which muscles they work and how they benefit your workout. If its under 0.66 you might wanna think about bringing it up. Pro tip: If you wanna bring your bench up, check your OHP ratio. But notice which pecs are being targeted here. Here are a few reasons why one could argue that the bench press is not an ideal chest building exercise. Push Ups and Bench Press mainly do the same thing – they target chest, front shoulders, triceps and lats in a pushing motion. The front delts were probably expected too. Bench Dips A great way to progress towards full dips (and avoid humiliation) is by first practicing with your feet resting on the ground. More muscle groups activated - During dips, your upper body is not supported by the bench and your feet are off the ground. Another consideration is that dips will develop both thickness and width where as the bench press will develop only thickness. 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. The Kettlebell Military Press. The bench press is one of the big lift exercises for the upper body. Drop the bench - much overrated as a chest and shoulder exercise. Just find your target on one of the above lists, then see how to work it into your routine. Dips vs. 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. 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. (2) This is in part because the bench press contributes to shoulder inflexibility that will further lead to even more injury. Chest dips work your entire chest, so they are good if you want to target those muscles. Another benefit that dips offer that bench press does not revolves around shoulder flexibility. DB's are much better for pressing, whether you do overhead, inclines, declines, whatever. Disclosure: has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. All Rights Reserved. Dips don’t get nearly enough attention. The only difference being that weights increase muscle growth. Your back muscles act as stabilizers.