Weighted Dips or Bench Press?

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   vespawoolfposted 12 years ago

   Which do you think is best for chest development: weighted dips or bench press?

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      rcrm89posted 12 years agoin reply to this

      IME for chest development: DB Bench Press > Dips > BB Bench Press

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         vespawoolfposted 12 years agoin reply to this

         Interesting! Thanks for your feedback. I think each lifter has different results depending on various factors.

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   Michael J Rappposted 12 years ago

   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. :-)

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      vespawoolfposted 12 years agoin reply to this

      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.

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   skinsman82000posted 12 years ago

   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.

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      vespawoolfposted 12 years agoin reply to this

      Yes, I really believe in muscle confusion to prevent plateau. I go to the gym twice a week but do the weighted dips at home. It's nice to have that option.

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   Pcunixposted 12 years ago

   Though I screwed up my shoulder horribly with weighted dips.
   
   I think it is a little harder to hurt yourself with a bench press, especially so with a spotter.

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      vespawoolfposted 12 years agoin reply to this

      I know what you mean. If you go too deep, you can really hurt yourself. I'm careful to only go to a 90 degree bend in my arms. But you're right...technique is really impotant with dips.

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   Hawk Fitnessposted 12 years ago

   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.

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      vespawoolfposted 12 years agoin reply to this

      I am 100% in agreement. Thanks for your comment. I also prefer dumbells and weighted dips over bench press.

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   Adamowenposted 12 years ago

   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.

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      vespawoolfposted 12 years agoin reply to this

      It seems everyone has a personal favorite, depending on lifestyle and perhaps fitness goals. Thanks for dropping by and commenting, Adamowen.

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         Adamowenposted 12 years agoin reply to this

         For sure! I have had a shoulder injury in the past so that limits me with certain ranges of motion.

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            vespawoolfposted 12 years agoin reply to this

            Yeah, I injured my shoulder by not using proper form on the bench press. It takes a long time to come back from it.

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   darrensurreyposted 12 years ago

   Interesting thread. I've been doing floor dumbbell presses. Seem to be useful given one of my shoulders is a bit dodgy. Any thoughts?

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      vespawoolfposted 12 years agoin reply to this

      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!

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         darrensurreyposted 12 years agoin reply to this

         Hiya
         
         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.

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            Adamowenposted 12 years agoin reply to this

            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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               vespawoolfposted 12 years agoin reply to this

               Good point!

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               darrensurreyposted 12 years agoin reply to this

               Thanks, Adam. Yeah, I realise they tend to focus on the triceps more. Certainly, it's something I've noticed. Once my shoulders are better I'll get back on the bench!

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            vespawoolfposted 12 years agoin reply to this

            I hope the towel stretches work out for you!

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