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Started By Toro82 (San Pablo, CA, U.S.A.)

Started on: 3/15/2004 10:59:26 PM, viewed 2069 times
Bench press

Do any of you do the flat bench press instead of dips in the Athlete′s or ideal routine? Why do you guys think that Mike didn′t prefer the bench press, after all he did like the deadlift and squats. And with the bench press that will be all powerlifting excersises. Also, do the lateral head of the deltoids get stimulated with the bench press or incline press?

This Topic has 28 Replies: Displaying out of 28 Replies:

jimpaul (zanesville, ohio, U.S.A.) on 3/16/2004 7:49:27 AM

Toro I don′t know if Mike ever stated exactly why he chose to use the dip in his suggestions. Imo, dips may be somewhat of a better exercise. But as I see it, beauty is in the eye of the beholder. I′ve given this link out a bunch of times before but I′ll give it again. It′s an exercise map. Click on the bodypart and it will take you to exercises that can be used to work that bodypart. So you can know what works what.

http://www.exrx.net/Lists/WtMale.html

Some people believe that the bench press and the incline press will work the side deltoid. Some people don′t. Again you will be the one to finally determine that aspect of your routine. What are you doing now?

Get Stronger

jim

Nautilus (London, SW6, UK) on 10/3/2005 3:02:46 PM

Have recently begun the athletes routine (deads/dips, SM squats/chins) and have been impressed with the results after only 6 weeks. Back has improved the most, legs next, arms and shoulders moderately and chest the least. I feel that some years ago when i was benching (free weight) albeit with higher volume and expolsive motion my development was greater in the pec area inspite of the inefficient volume and frequency protocol (not to mention the cadence). It would seem to follow logically that benching is superior to dips for my structure in as far as chest development is concerned. Would love to hear some input on this by different HIT trainers. Which is better for those that have sincerely trialed both – DIPS OR BENCHES????

Joey (Brisbane, qld, Australia) on 10/4/2005 1:49:13 AM

In my opinion dips seem to be better for triceps, shoulders and pecs stimulation. This is what I believe: since the triceps muscles have 2 functions (elbow extension, shoulder extension), Dips would work BOTH of these functions unlike the bench which prety much uses elbow extension. Now since we all agree that on compound exercises the weaker muscles fail first in this case the triceps, I would conclude that since BOTH of the tricep functions are been met with the dips, the pecs and shoulders get a heavier load (able to dip more weight than bench) and receive a better stimulation. One other point I like about dips is the fact that you don′t need a spotting partner to do forced reps or negatives. Sometimes that comes in handy when noone is around to give you a hand. I used to prefer benches as my favourite exercise but I have since changed my mind. GET DIPPING lol!

KR0ME (London, S, England) on 10/4/2005 1:35:55 PM

Nautilus, your from SW6 your just around the corner from me!

I live in W6 (Sheperds Bush).

Good to know theres some fellow HITers so close by.

Nick.

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