What To Know
- Smaller range of motion, as the body moves up and down from a fixed position on the dip bars.
- If you’re primarily interested in developing triceps strength and want an exercise that’s easier to perform, dips are a great choice.
- One-arm push-ups offer a greater challenge and develop more overall strength, while dips focus primarily on triceps development and are easier to perform.
The one-arm push-up and the dip are two challenging bodyweight exercises that target the upper body. Both exercises require significant strength, coordination, and stability. But which exercise is better? One-arm push-up vs dips? Let’s compare these two exercises and determine which one reigns supreme.
Muscle Groups Targeted
One-Arm Push-Ups:
- Chest (pectorals)
- Triceps
- Shoulders (anterior deltoids)
- Core
Dips:
- Triceps
- Chest (lower pectorals)
- Shoulders (anterior deltoids)
- Back (latissimus dorsi)
Difficulty Level
Both exercises are considered advanced bodyweight exercises.
- One-Arm Push-Ups: Extremely difficult, requiring exceptional upper body strength and stability.
- Dips: Challenging, but generally easier than one-arm push-ups.
Range of Motion
- One-Arm Push-Ups: Greater range of motion than dips, as the body moves from an extended position to a fully flexed position.
- Dips: Smaller range of motion, as the body moves up and down from a fixed position on the dip bars.
Strength Development
- One-Arm Push-Ups: Develops more overall upper body strength, including the triceps, chest, and shoulders.
- Dips: Primarily develops triceps strength, but also engages the chest and shoulders.
Stability and Coordination
- One-Arm Push-Ups: Requires exceptional stability and coordination to maintain balance and control throughout the exercise.
- Dips: Requires less stability and coordination, as the body is supported by the dip bars.
Exercise Variations
- One-Arm Push-Ups: Plyometric push-ups, incline push-ups, decline push-ups
- Dips: Weighted dips, band-assisted dips, parallel bar dips
Which Exercise is Better?
The answer to this question depends on your individual goals and fitness level.
- If you’re looking to improve overall upper body strength, develop stability, and challenge yourself with an advanced exercise, one-arm push-ups are the better option.
- If you’re primarily interested in developing triceps strength and want an exercise that’s easier to perform, dips are a great choice.
In a nutshell: The Upper Body Showdown
Both one-arm push-ups and dips are excellent exercises for building upper body strength. One-arm push-ups offer a greater challenge and develop more overall strength, while dips focus primarily on triceps development and are easier to perform. Ultimately, the best exercise for you will depend on your individual needs and fitness goals.
Questions We Hear a Lot
Q: Which exercise is more effective for building muscle mass?
A: Both exercises can effectively build muscle mass, but one-arm push-ups engage more muscle groups and provide a greater stimulus for overall growth.
Q: Can I perform one-arm push-ups if I have wrist pain?
A: It’s not recommended to perform one-arm push-ups if you have wrist pain. This exercise puts significant stress on the wrists.
Q: How often should I perform these exercises?
A: Aim to perform one-arm push-ups or dips 2-3 times per week, allowing for adequate rest and recovery between sessions.
Q: Can I progress from dips to one-arm push-ups?
A: Yes, dips can serve as a stepping stone towards one-arm push-ups. Gradually increase the difficulty of your dips by adding weight or performing them on unstable surfaces.
Q: Which exercise is better for improving functional strength?
A: One-arm push-ups are more transferrable to real-world movements, as they require greater stability and core engagement.
