View Full Version : Dips:Bench

05-22-2004, 02:13 PM
my question is, if you can do do dips w/out assistance (bodyweight) then can you bench as many reps of your body weight that you can dip...

dip: 290x3 = bench 290x3

or is there no correlation between the two.

05-22-2004, 02:33 PM
Dips can be done 2 ways. You can lean front with you head on your chest, and this will put emphasis on the chest, or you can keep as upright as possible, and this will put emphasis on your triceps. But, doing dips for chest is like a decline bench movement, and you can always put more up on the decline than on the flat bench. I am 225 and I can dip my bodyweight plus 90lbs for 10 reps. I can't bench 315 for 10 reps.

05-22-2004, 02:49 PM
Try it and find out.

05-24-2004, 07:50 AM
Doubt it....not me anyway. I weigh approx. 250 lbs. Generally use a 100# D.B for dips. Can rep out depending on day 8-12 reps. So, that makes 350#. No way can I do 350 for 8-12 reps on bench!

05-26-2004, 12:59 AM
edit: if you can bench your bw, you can probably dip your bw, but if you can dip your bw, you wont neccessarily be able to bench it

05-26-2004, 10:43 AM
incline --- 270x1
flat bench 315x1 (did 295x2 last week)
decline -- 325x1
dips I can only do 280lbs x 5

your dip weight/strength should probably be similar to your decline benchpress since they are similar movements, depending on how far you lean forward and how close you keep your elbows in.
Elbows in = more tricep
elbows out = more like a bench press includes chest more

my bodyweight (190lbs)

05-28-2004, 05:52 PM
hey, thanks for the replies, it is greatly appreciated...learn something new everyday..

05-29-2004, 09:18 PM
keep working the dips at only have range of motion and squezze the lockout with weight if possible after benching and watch your bench rocket upppppp! phil harrington 181

chris mason
05-30-2004, 05:12 PM
I agree with Phil. When I was younger I added dips to my workout after bench pressing and as my dip strength increased so did my bench.

05-30-2004, 07:30 PM
If phil or chris catch this does it matter whether you lean into the dip , supposedly working more chest or just do them more upright? I learned that leaning forward concentrates more on the chest, but am not sure if that is true?

05-30-2004, 08:29 PM
well to lean back on the triceps is best 75% of your bench is the back arms and yes leaning foward hits the chest i agree. phil harrington

06-01-2004, 09:36 AM
Thanks, you say the triceps are 75% of your bench? I would have thought the chest to be the major muscle? Thanks for the help and good luck in your competition.

06-07-2004, 03:31 AM
i cant bench my body weight but i can dip it lol

06-07-2004, 12:27 PM
thanks guys lots of things coming out here that are pretty new to me and are very helpful...thanks

06-07-2004, 01:10 PM
I have found heavy dips to be very useful in increasing my bench.

06-10-2004, 05:37 PM
Also do reardelts, and hammer curls!!! That will help your bench Tremendously!!!

Shawna Mendelson

Saturday Fever
06-10-2004, 05:51 PM
The only reason leaning forward recruits the pecs is because doing so naturally causes your elbows to flare out and change the plane your shoulders are moving through. If you can somehow keep your elbows tucked when leaning forward, your chest would not be used. Just as if you dipped straight up and down.

I like to do dips as an accessory lift and do lots of sets with low reps (8 sets of 3, 10 sets of 1) with as much weight as I can bear.

06-12-2004, 12:11 AM
Also do reardelts, and hammer curls!!! That will help your bench Tremendously!!!

Shawna Mendelson
hammer curls? can you explain I'm open to all help thanks in advance.