The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Dips vs Bench

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  1. #1
    Senior Member synonymous's Avatar
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    Dips vs Bench

    One of my goals is to be able to dip my own body-weight (And eventually more). I'm currently trying to cut while trying to hold onto as much muscle as possible. Before my chest/sternum started giving me a problem, I asked a trainer at the gym to watch my form. This is what he said: "Since you're going down as far as you are, you're hitting your triceps more than anything else. If you want to make it more a chest exercise, don't go down as far." Does this make sense?

    Since I'm taking a break from dips, I went back to the bench and noticed that I was lifting heavier than I had ever have. I don't know if it's poor form (Will ask for someone to check form tomorrow) but I feel that my delts are giving away before my chest/tris are feeling anything (Whereas with dips, I was really feeling it in my chest). Does it sound like form issues or is it because there was less delt involvement in dips that I let this go unnoticed?
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  3. #2
    Administrator chris mason's Avatar
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    Take a video of your benching and we can tell you what we think.


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  4. #3
    Senior Member synonymous's Avatar
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    OK. I'll see if they let me bring a camera into the gym. I have a feeling they've got a policy about cameras but if I go in early or late I may be able to get it done. At what angle or position should I place the camera to give you the best idea on form?
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  5. #4
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by synonymous View Post
    One of my goals is to be able to dip my own body-weight (And eventually more). I'm currently trying to cut while trying to hold onto as much muscle as possible. Before my chest/sternum started giving me a problem, I asked a trainer at the gym to watch my form. This is what he said: "Since you're going down as far as you are, you're hitting your triceps more than anything else. If you want to make it more a chest exercise, don't go down as far." Does this make sense?

    Since I'm taking a break from dips, I went back to the bench and noticed that I was lifting heavier than I had ever have. I don't know if it's poor form (Will ask for someone to check form tomorrow) but I feel that my delts are giving away before my chest/tris are feeling anything (Whereas with dips, I was really feeling it in my chest). Does it sound like form issues or is it because there was less delt involvement in dips that I let this go unnoticed?
    With bench press you use your chest more in the bottom of the movement and triceps at the top, so the trainer who you spoke with may have been a bit confused. It does sound a bit odd that your delts are the weak link - are you tucking your elbows when you descend with the bar?

    Depending on the width of the dip bars and the angle of your body they can target either your chest or your triceps.
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  6. #5
    Senior Member synonymous's Avatar
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    I try to tuck my elbows when bringing the bar down. Maybe too far in?
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  7. #6
    Moderator Matthew Bryduck's Avatar
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    Get the video like Chris Mason suggested. We need to see you perform the movement(s) in order for us to help you.

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