Bench Press vs Dips

To bench press or to dip? That is the question! The age old, which one is better? The bench press or the dip? First we must identify why the bench press is so popular in the first place. First of all, it is one of the three major lifts of powerlifting, putting it front and center as the #1 upper body builder exercise. But is it really the king of the upper body exercises? Join me in this video as I discuss bench pressing vs dips and let me know in the comments what you think :)

[ltrain]

You are 100% correct. Unless you're powerlifting dips are going to blow up the ENTIRE upper body better than anything else.

[miketracy]

One old-time trainer called dips the upper body squat and I agree.

[pushupman]

As a beginner powerlifter i agree that dips is superior. My brother who is addicted to dips and didn't bench for almost 7 years can bench 250 lbs easily for literally first day again after those years on weight gym, and again he didn't practice any single bench for 7 years. Dips is just that serious that it literally boost your overall upper body pushing strength.

[alexandreELkbir]

I do streetlifting & weighted dips are primary just like the bench press for powerlifting. Weighted dips are amazing especially if you do them with added weights.
I never train bench & I have 160Kg for 1RM only because of dips!

[jerrynash]

Thanks for your input. Arnold did lots of dips when he was competing. I have had to train on the dip/pull-up machine, machine at my gym. And it not only packed mass on my chest, but it really and truly increased my confidence.

[kajtekmccranck]

I think that bench is more technical and the barbell may not allow you to find your best angle for the arms. When I'm doing bench with dumbbells or I do weighted dips I feel super solid and can really press hard. When doing the barbell bench - I always have hard time with finding the right place for my feet, arching the back is tricky, leading the barbell through the rep, adjusting the whole body tension before the rep.. damn it's always so many details.

Thx for the video! It helps me a lot!

[Belleville]

I love dips and dumbbell press... I hate barbell bench press... the better I got at benching, the worse I felt... it tightens up the anterior shoulders and makes everything feel like shit. Full ROM dumbbell press feels so much better... and weighted dips are amazing... it increases strength and flexibility.

[ValeriaProperties]

I Do Calisthenics And Weight Training
Dips And Push Up With Variations Everyday My chest Is Massive AF and my friend asks how much you bench and I say I don’t he looks at me like tf what do you do I’m just like dips and push ups this is 100% percent true dips better than pench

[Lightbearer]

If you can't do dips yet you can also use a weightlifting rubber band to assist you in the movement on a standard dip implement

[fredrichardson]

Bench press has been a real problem for me for the past 5 or more years - I keep tweaking my shoulders and I haven't been able to load that much weight. On the other hand, dips seem to be fine so far. I'm thinking I'll just do those instead of struggling with the bench.

[itsalmostanorange]

I'm not a fan of dips but the bench press and its variations have been the staple of my chest work for years. I've had great gains in strength and size. The key is to try out different exercises. Do what works for you and, just as importantly, what you enjoy.

[Cadladcheese]

The assisted dip machine is awesome and underrated

[Silverstone_-]

Dips for full pec development and benchpress for overall raw strength.

[Mundo-]

Same for me I only get to the gym on the weekends and I get way more out of dips for so long I didn't do them and I wish I would have!

[Lightman]

I used to do dips all the time, however the moment I attempt one now I have sharp pain in my chest

[bcobesi]

Dips for life bro! I can bench 100k and rarely do beach presses, I really love doing weighted dips for like 3-6reps. I can dip 55k so... Dips are better for sure at least for me😅

[Simpleburger]

I do bench press (though usually with a slight incline ), my gym has recently acquired equipment that allows you to do dips so I am using that also ! I can see how the dip stresses the triceps and the chest : is it really good for shoulder / deltoid enhancement ? Cheers :-)

[Alecks_Martyn]

Yea dips are far superior to flat bench

[Durzo]

I've been wondering. I see some pros do dips by hunching way forward, while I see others do dips by keeping their back straight and tilting their whole body forward. Is there a difference in muscle activation?

[marionwood]

Ring Dips are much better than bar dips. Dip into the dip.