They are both fine. Weighted dips will hit your lower chest more. Benching gives you the ability to pile on more weight and is more of an overall power movement. I'd choose bench press, but that's just personal preference. Whether it is "better" depends on your goals and where you are in your training. Hope this helps. :-)
I appreciate your response. I do both, but I am a firm believer in weighted dips. If I don't go too deep and lean forward as far as I can, I feel like I'm developing power. I find with bench, I need a spotter which limits me. When my bench press goes up, I find my weighted dips don't necessarily improve. But when my weighted dips improve, my bench goes up both in weight and reps.
I'd agree with both. It's always good to have a few different exercises that you alternate from time to time for muscle development. So you don't ever plateau, muscle confusion is a key to overall fitness. But that's just my educated opinion. To each their own.
I've always preferred weighted dips for chest and tricep development and I prefer Flat dumbbell presses over bench press. They have done EMG studies on bench press and Flat dumbbell press(Electromyography)-studies that show it hits more muscle fibers than the bench press, more upper chest, and less strain on your rotator cuffs.When you do weighted dips just make sure to watch using too much weight and going too far below parallel.
Flat dumbbell press is my favourite for my powerlifting training, flat bench I use too quite often. I personally don't dip too much because my shoulders are worked enough with the other movements and I tend to get strains and my total seems to lower when I add in dips.
I've never been a fan of floor dumbbell presses because it limits range of motion, but for your shoulder that's probably about the only thing you can do until it heals. I try to watch my form and keep my shoulders back and down, shoulder blades as close together as possible and as low as possible. It locks the shoulders in a position that prevents injury. But of course, we've all had injuries at one time or another! Hang in there and lighten up on the weight until it feels better.
Towel stretches have helped me stretch out my shoulders. Roll up a towel diagonally, corner to corner, so it's as long as possible. Holding an end in each hand and keeping your arms straight, lift the towel over your head and all the way back to your glutes. You can only do it with a wide grip, but it's a great stretch for the shoulders if you do it carefully. After each two reps, bring hands closer together on the towel so the stretch becomes more intense. Repeat the stretch 3 times a week, no more than 10 reps a time. Thanks for commenting!
Thanks for the tips - will try the towel stretching. I was using a band to do that exercise but didn't think to use a towel (which would keep the distance fixed!).
You're right - floor db presses does limit the range of motion but it keeps my arms above that point where it feels like my arm is being torn off. I think the reason I injured my shoulder was exactly as you described - I didn't keep my shoulders locked down.
Floor presses are excellent to stabilise the stabilizer muscles and to increase your ability to lockout at the top (which fully contracts the triceps)... they shouldn't be used as a staple exercise but are relevant to increase a 1RM
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