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Trevor Ross 02-03-2011 10:23 AM

Is the Decline Bench Press just a weak man's Dip?
The Decline Bench Press seems to have the spotlight as far as chest development is concerned (I see the benefit of the lift for people that have shoulder issues), but what about Dips? (the exercise resembles a press on an extreme decline) It seems the Chest Dip is a lift that is really not practiced in gyms anymore, but was a respected exercise back in the old days. Is it due to the fact that it's just easier to grab a pair of dumbbells and go to the many decline benches already set up in most gyms? I'll go as far as to say that the Dip is the upper body squat (and the chin up the upper body deadlift respectively). I've done every type of pressing movement to stimulate my chest, and I found that dips were the exercise that made me feel like the muscle was "working". Thoughts?

Carl1174 02-03-2011 10:56 AM

Personally i dont like the decline press, but I love dips. Anything where you are moving you body through space (like dips/pull ups etc...) are amongst the best way to build functional strength. The decline press mimics the dip, but isnt a substitue IMO. The hand position is different, so is the leverage, plus it can be hard on the knees as they are anchoring you to the bench.

Do dips everytime IMO, if you cant do them, then do bench dips and weighted bench dips untill you can :)

just my 2p worth


andys_trim 02-03-2011 11:02 AM

I don't have much to add to that, but I will say my buddy tore his ACL trying to get out of a decline bench. I like dips a lot more than decline bench.

BendtheBar 02-03-2011 11:22 AM

A decline press has a shortened stroke, and because of this tends to incorporate more triceps and less chest. It's almost like using a 2-3 board press or a lockout.

In a split context I feel there are better movements you can use to hit the chest. In a fullbody context there are far too many staple lifts above declines in the marching order.

I use chest dips, aka the upper body squat.

MC 02-03-2011 11:23 AM

I used to do decline press and gave it up (even though, mentally, I felt like helped build my chest). I got afraid to go heavy and was worried about shoulder issues.

I do dips and my gym actually has two dip stations (one with assistance if you need it, one without). Lots of guys in my gym use it.

We also have a HS decline press, but I am not sure that most people who use it even realize what it is.

Dips done properly can give a great stretch to the pec. I have to be careful due to shoulder issues, but I love the exercise. Working my way up to hanging 55 pounds off of me soon.

Carl1174 02-03-2011 11:30 AM

Besides which chest dips just look cool :cool:


bigtim27 02-03-2011 11:38 AM

I just started doing dips in the past 2 months and they are simply amazing. I love the feel I get across the whole chest.

Trevor Ross 02-03-2011 12:51 PM

I learned about them from Vince Gironda's book, and the Iron Guru was spot on! Like he was 90% of the time.

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