When it comes to forming muscle groups in the upper body, such as the chest, triceps and deltoid muscle, there are two exercises that always appear as the two most important recommendations: Dive and press the workbench. These two exercises are specially designed for the development of upper body muscles. But the question that keeps popping up in every conversation about upper-body training is what offers the greatest benefit.
In this article we go deeper into diving and bench presses to understand what is the best exercise for the chest.
Bench press – what makes it so great?
The bench press is one of the most popular strength training exercises. Helps to improve nuclear power and rapidly build muscle mass. But is it a good exercise to strengthen the pectoral muscles? Well, let’s see.
The bench press is mainly used by bodybuilders because of its advantages in building muscle mass. Although it greatly improves overall strength and helps you develop these muscles, it has a number of drawbacks.
One of the biggest problems of the supine position with regard to the pectoral muscles is that the deltoids and the pectoral muscles work equally. It is likely that your deltoid is carbonated before your chest tube has made significant progress.
Another disadvantage of the banking press is its affinity with shoulder injuries. For example, a flat table press has a relatively high percentage of damage to the rotator cuff. Pressing on the benches must be carried out correctly. A single mistake can lead to catastrophic injury.
Moreover, the regular and exclusive practice of the banking press considerably limits the mobility and flexibility of your shoulder. Many bodybuilders who mainly practice the bench will have problems with the mobility of the shoulder joint. Ask anyone who likes bank presses, and you know what I mean.
The fact that the bench pressure increases the stiffness of the shoulder joint can also lead to other injuries during surgery. Moreover, there is a widespread misconception that this stiffness is due to too much muscle mass. On the contrary, large muscles improve mobility. This stiffness is mainly due to the way in which the banking press exercises are designed and carried out.
Dips – What makes them great?
The dives are mainly intended for the development of the pectoral muscles. It not only increases the thickness, but also improves the overall width of the chest. That’s the biggest advantage of falling against a bank. If bench presses can develop the width of the pectoral muscles, flies should be used. On the other hand, the wipes already offer this standard advantage.
Another advantage of diving is that the bench press is not about the mobility of the shoulder joint. The use of a desk press can limit the flexibility on your shoulders in the long run. However, diving can improve the flexibility and strength of the shoulder muscles.
Diving also improves your basic functional strength. Diving not only improves muscle mass, but also helps develop strength. The basic rule is this one: If you prefer muscles that are not just for show, I strongly recommend that you include diving in your daily routine. It is not for nothing that most athletes do not use the bench press, because they need an exercise that helps the whole body develop. Or at least it offers practical advantages.
BoothVS nozzles – Blow nozzles
Diving and bench presses focus on the construction of the upper body. As you may have learned by reading the basics of the two exercises above, each has its strengths and weaknesses that will help you understand which exercise to use.
A bench press, for example, is ideal for increasing the overall strength of the upper body, but you will lose the flexibility of your shoulders. Diving allows different muscle groups to pass through a press and also strengthens the pectoral muscles in an incredible way. While the bench pressure can make your chest muscles thicker, diving can make them thicker and wider.
Basically, diving offers a solid exercise for those who want to improve their pectoral muscles while maintaining their triceps and shoulder muscles. Another difference is that these are difficulties. Both can be quite strenuous, but diving can be much more difficult, especially considering the weight.
It should also be noted that both exercises can lead to both minor and major injuries. More like banks. It is very important that you perform each exercise correctly and with all the precautions indicated in the letter. Remember that the key to getting the best results is to do each exercise in the right form.
Conclusion – Winning dips
In general, I would classify diving (and their variations as a triceps dive) as the best general upper body exercise in between. It spreads its benefits evenly over more than a few muscle groups and improves shoulder mobility.
But not everyone knows how to dive. People with pre-existing shoulder complaints or injuries should refrain from diving, as this can exacerbate the problem. The alternative for people with shoulder complaints is push-up.
Of course, after all, why choose only one? As mentioned earlier, both options offer exclusive advantages. The best approach in this respect would be to use both equally. Diving and leaning on a flat or sloping bench will also be an excellent routine. The fingers work on the muscles of the lower chest while the flat bench presses on the main pectoral muscles.
I’ve been diving for several months and I can confirm their effectiveness. It’s simple and easy to make. This is also possible without a diving station, because there are many alternatives you can find at home. If you want to balance and improve your upper body, you can’t go wrong with diving. As long as you don’t exaggerate and do it well, it’s one of the most useful exercises you can do at home in your own bar – no, pun intended.
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