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Old 07-31-2011, 06:08 AM   #1
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Default Dips instead of the bench press ?

after spending the last 2 months on an A/B full body workout from this site with great results I have decided to look at a workout with more of a fucntional strength based focus

does this look ok ?

squat 3x5
deadlift 1x5
overhead press 3x5
chins 3x10
dips 5x10
abs/calves alternated

I selected chins and dips over rows and the bench press to releive some stress and focus on making progress with the first 3 exercises

so is it fine to just perform dips and no benching for the chest ?

thanks for any feedback
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Old 07-31-2011, 07:45 AM   #2
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Looks good to me, ohp and dips will take you a long way in terms of upper body developement.
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Old 07-31-2011, 07:47 AM   #3
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Sacrilege...lol

All joking aside, you do what works for you. I personally do not think that the dips and chins, be it that the two are great accessory moves, are not suitable replacement lifts for the Bench and Row.
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Old 07-31-2011, 08:58 AM   #4
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Sacrilege...lol

All joking aside, you do what works for you. I personally do not think that the dips and chins, be it that the two are great accessory moves, are not suitable replacement lifts for the Bench and Row.
I agree. I wouldn't be dropping bench press, personally.
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Old 07-31-2011, 09:12 AM   #5
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Dips are a very solid choice.
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Old 07-31-2011, 09:30 AM   #6
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Solid choice for your "personal" goals. Let's not forget, male gymnasts do not (on average) bench and row, and have very strong "overall" functional physiques just using their overall body weight in their selected exercises that a power lifter/body builder could only dream of doing. Not to leave out that they look fantastically in shape as well.
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Old 07-31-2011, 09:40 AM   #7
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Okay I wasn't bashing his choice, it was only my opinion. And to compare gymnast, powerlifters and bodybuilders together with comparable training approaches doesn't do any of the three justice. Each have a different approach and goal. For me Bench & Rows are a staple, and Ill probably never be confused with a gymnast.
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Old 07-31-2011, 10:05 AM   #8
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Originally Posted by gaspers04 View Post
Okay I wasn't bashing his choice, it was only my opinion.
We know that

Many old schoolers were heavily reliant on dips. They were once called the upper body squat. Not to say they didn't also bench...most certainly did.

Quite frankly I've just glad to see abett07 working with either/or instead of doing pec dec
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Old 07-31-2011, 10:20 AM   #9
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I prefer dips to bench myself, although both are excellent lifts. Obviously if powerlifting is your goal you'd want to stick to the bench press primarily. Ultimately [no matter the goal] you'd use both lifts, but I don't see any problem with alternating them like you are doing.

Here's a quote from Dr. Ken..

"Contrary to popular belief the bench press is not a very good exercise for the development of the pectoral muscles. It is fairly good for the development of the anterior deltoid and triceps, but the standing press develops these muscles as well or better (better being defined as more quickly, more directly, with the production of more power or work during an actual repetition of the exercise), as does the parallel bar dip. However, if you care to do bench presses or presses behind the neck in a standing position, feel free to do so. Perhaps you can alternate pressing movements every few weeks, every few workouts, every other workout. You will never suffer from lack of variety." - Dr. Ken Leistner
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Old 07-31-2011, 10:24 AM   #10
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True, I wasnt trying to be an ass. I feel that th bench alone is far superior. Im not saying that the dip is useless but i see it as an accessory and not a primary. Pec Deck equates to junk...lol Sorry guys, just having a day.
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