Are dips better than bench press? Are dips safer than bench press

When it comes to gaining muscle in the upper body, specifically the chest, deltoids, and triceps, there are just a few routines that have been proven to be effective.

Almost every lifter’s preferred exercise is the bench press. Push-ups, dips, dumbbell bench, incline, narrow grip, and so on make up the second place. Everyone has their own tastes and requirements.

Are dips better than bench press
Are dips better than bench press

But in this post, we’ll look at the dip and how it works with the bench press, as well as who should use it and when. Is it truly superior to bench pressing, and if so, why?

Bench Press or Dips

Dips have a few immediate advantages over bench presses, including the fact that they are a bodyweight exercise that requires you to stabilize your complete body as it moves throughout the activity, as well as the fact that they are a far more functional movement.

Bench Press or Dips

The bench press, on the other hand, requires your body to be stabilized by a bench. Aside from that, the bench press is a non-functional exercise. If you can conjure up a scenario in which you are pinned to the ground and must lift a weight off your chest, please do so.

The Technique of Dips

The Technique of Dips

You begin with your arms locked and pressed down in a parallel bar (or V-bar) support. After that, you return to the beginning position by lowering yourself to a specified depth (more on that later).

This activity is a cornerstone in many bodybuilding and strength programs since it targets the chest, deltoids, and triceps all at the same time.

The “upper body squat” is so named because it is both effective and frequently performed incorrectly. Some trainers, like as Mike Mentzer, prefer it to the bench press. Many old school bodybuilders, such as Marvin Eder and Pat Casey, used to love it.

Bench Press Exercises

The bench press is the first exercise we do when we start our weight-training journey. It’s how those who train and those who don’t measure their strength.

It’s the ultimate leveling agent. Either you bench a much and are a true man in the gym, or you don’t and are a second-class weight lifter. Is it, however, the finest way to develop a large chest?

Bench Press Exercises

The most significant flaw with the bench press is that the front deltoids are stimulated at the same time as the pectoralis major . This means that your front delts will fail far sooner than your much larger pectoralis major, limiting your capacity to train the pecs to their full potential.

The flat bench press is a major cause of shoulder damage, notably rotator cuff injury, and this leads straight to the second knock on the bench press.

This is due in part to the bench press’s contribution to shoulder inflexibility, which can lead to subsequent damage. As you continue to bench press, you’ll discover that things like scratching that region behind your back that you used to be able to reach are no longer possible.

This isn’t because your muscles are getting bigger and you’re becoming less flexible, contrary to popular opinion. Big muscles help you to be more flexible.

There Are Two Ways To Dip, As Well As The Risk Of Injuries

The “kind” of dips you encounter is determined on the depth to which you fall. Most trainers recommend that you just lower yourself until your upper arms are parallel to or slightly below the floor (drawing a parallel with the back squat).

The “full” dip, in which the shoulders come extremely close to the hands at the bottom, is the second type. This variant, however, has a number of flaws.

Why? Your shoulders aren’t fastened to anything because the dip is a closed chain exercise. As a result, they can move freely and, if you don’t have control, they can move in unhealthy ways.

There Are Two Ways To Dip, As Well As The Risk Of Injuries

The lower you go, the more likely your shoulders are to adopt an anterior tilt, which is a fancy term for hunching forward. All kinds of unpleasant things can happen in that position, including impingement and overuse injuries.

So, how do we make sure we’re in good shape? First and foremost, you are not ready for dips unless you can do at least 15-20 push-ups. I’m not talking about the stuff we did in gym class; I’m talking about perfect reps. In most circumstances, this should be enough to solve the problem.

Then, when you’re doing dips, make sure your shoulders and spine are both neutral. Allowing them to roll forward or shrug to your ears is not a good idea. A neutral spine not only provides a firm foundation from which to express strength, but it also facilitates movement.

To Go In-Depth or Not to Go In-Depth?

If you’re a general fitness fan who’s primarily concerned with muscular development and strength, I’d say no: there’s no reason to go much below parallel.

There is no necessity for such mobility because not everyone’s bone structure allows it. With “normal” dips, you can get just as powerful and muscular.

To Go In-Depth or Not to Go In-Depth?

However, a specific group of persons must be able to perform a full range-of-motion dip. Anyone interested in gymnastics routines such as the muscle up or the iron cross should be able to complete full dips with ease.

They’re required for a lot of advanced workouts that require a lot of shoulder strength and mobility.

Bench Press vs. Dips: What’s the Difference?

Both exercises are effective at targeting the upper body.

The bench press, on the other hand, allows us to use more weight and thus provide a greater stress on the muscles. As a result, it is more effective in developing general upper-body strength. It’s employed in NFL Combine testing for a reason.

Bench Press vs. Dips: What’s the Difference?

The dips, on the other hand, have a much smaller loading potential. Dips will be considerably more difficult if you add 45 pounds to them.

It requires focused training and effort to strap weights equivalent to your bodyweight to yourself and rep out a few. The reduced weight, however, will induce a similar hypertrophic response due to the different leverage.

Both workouts have identical injury risks, so as long as they are performed correctly, they are safe.

Bench Press and Dips Work Together

So, what’s next? Do we abandon the bench press in favor of the dip as our lone true workout? Maybe not just yet.

As I previously stated, some persons have pre-existing shoulder problems or injuries that restrict them from safely performing dips. Push-ups are typically a good substitute for these persons.

Bench Press and Dips Work Together

Dips can be done exclusively if you can do them safely without injuring yourself. However, I would not recommend it. While they provide a good workout for the chest, shoulders, and triceps, they are mainly concentrated on the lower chest.

Include an incline or flat bench for total growth of both the upper and lower fibers of the pec major.

Typically, the bench press will be the major exercise, with dips added as an afterthought to maximize muscular gains. As a result, 4-6 sets of 6-12 reps are recommended. Get a weight vest or a dip belt and add some more once you’ve mastered just your bodyweight.

So, which is more effective: dips or bench press?

To wrap up, I’ll reiterate what I always say: completing both movements will produce the best results in terms of muscle gain. I’ve been putting a lot of attention on dips over the past several months, and I’m loving the results.

So, which is more effective: dips or bench press?

It’s enough for me that my shoulders rarely hurt. Of course, as your strength and flexibility improve, you may add weighted dips to your routine, which is what I intend to do next. I supplement dips with a lot of dumbbell presses and flys, both of which have a wider range of motion than the barbell, and I also use Hammer strength machines.

I’m not going to apologize for it, but I’m a huge machine enthusiast. Yes, this contradicts some of the previous arguments on functional strength, but I’m sticking to my guns.

Are dips better than bench press: Review

Not precisely, but I’d say that knowing how to do dips is more valuable than knowing how to do bench press. To compete with the total results you’ll see with bench press, though, you’ll need to complete weighted dips.

Are dips better than bench press: Review

Dips can assist you climb over walls and other obstacles, but the bench pressing exercise can only be done on your back. I don’t want to be at my most powerful when I’m lying flat on my back.

Do both, though, and you’ll be better off than if you only did one.


Dips aren’t all that horrible. Any activity has the potential of harm if performed wrong. Dips aren’t a better option than bench press. Dips aren’t superior than bench.

Combine the two in your program for the best results. You can use either as a focus or merely one if you’re short on time and want a quick workout. The only thing that would be a sin is if neither of them were used.

And this article will help you answer the following questions about are dips better than bench press:

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Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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