What To Know
- If you don’t have access to a bench or dip bar, there are a few other exercises that you can do to work the same muscles.
- Bench dips are a great exercise for building triceps strength and muscle mass, improving chest and shoulder strength, enhancing upper body stability, and reducing the risk of shoulder injuries.
- Normal dips are a great exercise for increasing chest and shoulder strength and muscle mass, improving triceps strength, enhancing upper body flexibility, and reducing the risk of elbow injuries.
Dips are a great exercise for building upper body strength and muscle mass. They can be done with or without a bench, and each variation offers its own unique benefits. In this blog post, we’ll compare bench dips vs. normal dips and help you decide which one is better for you.
What are the Differences Between Bench Dips and Normal Dips?
The main difference between bench dips and normal dips is the position of your feet. In bench dips, your feet are placed on a bench or platform, while in normal dips, your feet are placed on the ground. This difference in foot position changes the angle of your body and the muscles that are worked.
Muscles Worked
Both bench dips and normal dips work the triceps, chest, and shoulders. However, bench dips place more emphasis on the triceps, while normal dips work the chest and shoulders more.
Benefits of Bench Dips
- Increased triceps strength and muscle mass
- Improved chest and shoulder strength
- Enhanced upper body stability
- Reduced risk of shoulder injuries
Benefits of Normal Dips
- Increased chest and shoulder strength and muscle mass
- Improved triceps strength
- Enhanced upper body flexibility
- Reduced risk of elbow injuries
Which One is Better for You?
The best exercise for you depends on your individual goals and fitness level. If you’re looking to build triceps strength and muscle mass, then bench dips are a better choice. If you’re looking to improve chest and shoulder strength, then normal dips are a better choice.
How to Do Bench Dips
1. Sit on a bench with your feet flat on the floor.
2. Grab the edge of the bench with your hands, shoulder-width apart.
3. Lower your body down until your chest is just above the bench.
4. Bend your elbows and lower yourself down until your triceps are parallel to the floor.
5. Push yourself back up to the starting position.
How to Do Normal Dips
1. Stand facing a dip bar.
2. Grab the bar with your hands, shoulder-width apart.
3. Lower yourself down until your chest is just above the bar.
4. Bend your elbows and lower yourself down until your triceps are parallel to the floor.
5. Push yourself back up to the starting position.
Tips for Getting the Most Out of Bench Dips and Normal Dips
- Keep your elbows close to your body throughout the exercise.
- Lower yourself down slowly and controlled.
- Push yourself back up with power.
- If you’re new to dips, start with a few repetitions and gradually increase the number as you get stronger.
Alternatives to Bench Dips and Normal Dips
If you don’t have access to a bench or dip bar, there are a few other exercises that you can do to work the same muscles. These include:
- Push-ups
- Triceps extensions
- Chest presses
Summary
Bench dips and normal dips are both effective exercises for building upper body strength and muscle mass. The best exercise for you depends on your individual goals and fitness level. If you’re new to dips, start with a few repetitions and gradually increase the number as you get stronger.
What You Need to Learn
Q: What are the benefits of bench dips?
A: Bench dips are a great exercise for building triceps strength and muscle mass, improving chest and shoulder strength, enhancing upper body stability, and reducing the risk of shoulder injuries.
Q: What are the benefits of normal dips?
A: Normal dips are a great exercise for increasing chest and shoulder strength and muscle mass, improving triceps strength, enhancing upper body flexibility, and reducing the risk of elbow injuries.
Q: Which one is better for me?
A: The best exercise for you depends on your individual goals and fitness level. If you’re looking to build triceps strength and muscle mass, then bench dips are a better choice. If you’re looking to improve chest and shoulder strength, then normal dips are a better choice.
