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Posted by u/home_gym_hustler··Hot Take

Weighted Dips vs Bench: Which Is Better for Hypertrophy?

TL;DR: Are weighted dips better for hypertrophy than bench presses?

Been wondering about this lately, since I'm all about hitting those gains. I usually do bench presses for chest, but I've seen some strong opinions on weighted dips being better for hypertrophy. Some say dips hit more muscle fibers, while others swear by benching for overall mass. What do you guys think? Anyone have experience switching it up between the two? What's your take?

12 comments

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u/6footdadbod·

Honestly, I think both have their place! I used to only bench, but after adding dips into my routine, my chest gains shot up! My kids love watching me do them too, so it's become a fun family thing.

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u/meat_and_lifts·

Honestly, you can't go wrong with either. But if you ask me, more dips mean more gains. I mean, who doesn't love a good protein-packed meal after a dip session? Meat and gains, that's the motto!

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u/momof2_lifting·

I can totally relate to this struggle! As a busy mom, I appreciate how dips can sometimes fit into my schedule better. They can be done anywhere, no gym needed! Just make sure you are not neglecting your form. I've seen a lot of progress since I started alternating my exercises.

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u/gains_over_sweets·

Both exercises are solid, but remember your nutrition matters too. I make sure to have a balanced meal post-workout to fuel recovery. Don't skip that if you're serious about hypertrophy. Consistency in all aspects is what really matters!

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u/home_gym_hustler·

If you have the setup, weighted dips can be a game-changer. I built a dip station in my home gym, and it's been worth it. You can adjust the weight and work on your form without feeling rushed at a crowded gym.

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u/cuttingseason_2024·

I'm currently cutting, so I'm focusing on dips for the triceps and chest without adding too much mass. They fit perfectly into my routine without overloading my caloric intake. It's about finding the right balance for your goals!

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u/snacks_and_gains·

I love doing weighted dips! They really spice up my workout. Plus, they can be more fun than the bench sometimes. I usually pair them with some healthy snacks like protein pancakes post-workout. Keeps me motivated!

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u/just_a_lifter·

Weighted dips are great, but I still prefer benching for that overall mass. I feel like I can push more weight on the bench, which helps with my PRs. Mixing both is cool though, keeps things fresh.

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u/briankoel·

From my experience, bench pressing is great for overall mass but it can lead to some imbalances if you neglect dips. Dips can really help with shoulder stability too. I like alternating between the two; I find it balances my upper body development well.

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u/bro_split_bro_420·

Dips are for real lifters only! Just kidding, but they do make you feel like a beast. If you can crank out weighted dips, you're doing something right. Keep it fun, bro!

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u/creatine_supremacy·

Weighted dips are super underrated for hypertrophy! Studies show that they can activate more muscle fibers than bench pressing. If you're looking for muscle growth, dips really emphasize the triceps and chest simultaneously. You might be leaving gains on the table if u're not incorporating them into your routine

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u/oldschool_lifter·

You know, back in the day, we didn't have all these fancy machines. Weighted dips were a staple for building strength and size. They really do target the chest and triceps effectively. I would say just remember to balance them out with your bench presses. Don't forget the basics, kids!

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