Bench Press vs Dips
Which one fits your Chest workout plan?
Contents
Planfit users log Bench Press more often — 38,526 sessions vs 9,623. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Press and Dips and pick the one that fits your Chest workout.
Bench Press vs Dips: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press more often — 38,526 sessions compared to 9,623 for Dips.
What most people do isn't always what fits you. Bench Press and Dips differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bench Press and Dips Differ
| What differs | Bench Press | Dips |
|---|---|---|
| Equipment | a barbell | a dip bar |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 38,526 sessions | 9,623 sessions |
How to Do Bench Press
Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches below your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Bench Press guide with alternatives and benefits, see the Bench Press exercise guide.
How to Do Dips
Dips Muscles Worked: Chest
Form
- 1. Please slowly lower down while keeping your shoulders fixed down.
- 2. If you go down too much, you might injure your shoulders, so please gradually increase your range of motion.
- 3. Return to the starting position while engaging your core.
Coach's Tips
- 1. If you are significantly overweight, it may put strain on your shoulders, so please substitute with other exercises.
- 2. Be careful not to go down too much, as it can injure your shoulders.
For a full Dips guide with alternatives and benefits, see the Dips exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Press or Dips?
Planfit users log Bench Press more often — 38,526 sessions against 9,623 for Dips. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Bench Press and Dips need?
Bench Press needs a barbell, and Dips needs a dip bar.
Which is easier to start with?
Bench Press is the easier place to start. Move to Dips once your form holds up.
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