What To Know
- Pike push-ups are a good progression exercise for beginners who want to build the strength necessary for dips.
- Yes, you can do dips and pike push-ups on the same day, but be sure to give your muscles adequate rest between exercises.
Dips and pike push-ups are two challenging bodyweight exercises that target the upper body. Both exercises require significant strength and stability, but they work different muscle groups and have different benefits. In this blog post, we’ll compare dips vs pike push-ups, discussing their pros and cons and helping you decide which exercise is right for your fitness goals.
Muscle Groups Targeted
Dips: Dips primarily target the triceps, chest, and shoulders. They also engage the core and back muscles for stability.
Pike Push-Ups: Pike push-ups primarily target the shoulders, upper back, and core. They also engage the triceps and chest to a lesser extent.
Benefits
Dips:
- Build triceps strength and mass
- Improve chest development
- Strengthen shoulders
- Enhance core stability
Pike Push-Ups:
- Improve shoulder mobility and stability
- Strengthen upper back muscles
- Enhance core strength
- Improve flexibility
Difficulty
Dips are generally considered more difficult than pike push-ups. This is because dips require more upper body strength and stability. Pike push-ups are a good progression exercise for beginners who want to build the strength necessary for dips.
Variations
Dips:
- Bar dips
- Ring dips
- Weighted dips
- Parallel bar dips
Pike Push-Ups:
- Full pike push-ups
- Half pike push-ups
- Incline pike push-ups
- Decline pike push-ups
Which Exercise is Better?
The best exercise for you depends on your individual fitness goals and abilities. If you want to build triceps strength and mass, dips are a better choice. If you want to improve shoulder mobility and stability, pike push-ups are a better choice. If you’re a beginner, start with pike push-ups and gradually progress to dips as you get stronger.
How to Perform Dips
1. Grip a set of parallel bars with your hands shoulder-width apart.
2. Lower your body by bending your elbows.
3. Keep your back straight and your core engaged.
4. Lower yourself until your upper arms are parallel to the ground.
5. Push yourself back up to the starting position.
How to Perform Pike Push-Ups
1. Start in a plank position with your hands shoulder-width apart and your feet together.
2. Bend your elbows and lower your chest towards the ground.
3. Keep your back straight and your core engaged.
4. Lower yourself until your head is close to the ground.
5. Push yourself back up to the starting position.
Safety Tips
- Always warm up before performing dips or pike push-ups.
- Start with a few repetitions and gradually increase the number as you get stronger.
- If you experience any pain, stop the exercise and consult a medical professional.
Quick Answers to Your FAQs
Q1. Which exercise is better for building muscle?
A1. Dips are better for building muscle, especially in the triceps and chest.
Q2. Which exercise is better for beginners?
A2. Pike push-ups are a good progression exercise for beginners who want to build the strength necessary for dips.
Q3. Can I do dips and pike push-ups on the same day?
A3. Yes, you can do dips and pike push-ups on the same day, but be sure to give your muscles adequate rest between exercises.
