Will dips increase my bench?

[Santa_Claus]

Dips work the triceps but is the muscle recrutement pattern similar to the one in the benchpress?

In other words, when I hit the triceps with dips, will that increase my bench?


Thanks

 

[BOOEY]

Elbows flared out and leaning forward targets the chest area more - so yes, it will help you increase your bench. Personally though, I don't like doing them (i only do dips for triceps) b/c it hurts my shoulders.

 

[Tweakle]

didn't increase mine, even when I had 5 45's swinging between my legs

the dips might help if you have a weak lockout, but thats unlikely to be the sticking point on a raw bench.. try swiss ball DB presses for high reps (like 2-3 x 20) and alternating declines with flat (lets you handle up to 25% more weight)

 

[view]

just curious, why do you advocate swiss ball presses? I would be a bit scared after I heard a horror story about a fellow who was pressing 100's on them and the ball burst. i guess just don't use 100's lol. not that most people would be for a 20 rep set.

 

[b fold the truth]

SEVERAL years ago I hurt my rotator cuffs and it was a long come back (hurt them NOT on bench). I began using STRICT form on flat bench and could only do 225 x 3...for a LONG TIME. Nothing improved them. I swore off the flat bench.

I did dips for chest...elbows out, leaning in, going as deep as I could comfortably do. Got up to using a few 45's for some good reps. Chest grew a little and my routine would be dips, incline bar, and one other exercise...for about 6 months. When I came back to bench...I benched 300 for a couple my first workout. About 4 months later...maybe 6 months...I benched 315 x 3.

A lot of factors could have been at work there though. Injury, time, time of training, age, etc... I'd do them now if I had a dip stand.

B True

 

[Tweakle]

the swissball press is for developing the stabilizers, as an assistance move.. the problem is when people try to do it as a primary exercise. I find it helps my shoulder problem, and reduces the tendancy for my right hsoulder to round forward when benching gets hard

I use the 100's for my sets make sure you've got a tough ball.. the one I use gets 300lb + fatties doing 'pilates' on it all the time so I figure it should be durable

 

[todthebod]

Speaking of rotator cuffs.....I've struggled with mine for awhile so the doc at work showed me some exercises to do with weights to help stretch/strengthen them. They even had a machine that was specifically for this. When my rotator cuffs got stronger, my bench went up really quick. I'm talking like 50 lbs in probably 4 or 5 weeks. I'm glad you mentioned that cause I had forgot about doing them. I'm going to start tomorrow.

 

[Illuminati]

anything to strengthen your tri's will help increase you bench