Weighted Dips vs Bench Press: Differences, Benefits & Muscles Worked

Key Takeaways

• Weighted dips work your lower chest and triceps, while bench press hits your entire chest more evenly.
• Bench press needs more equipment like bench, barbell and plates, while dips just need parallel bars and maybe a weight belt.
• Dips are awesome for shoulder mobility and mimic real-world pushing movements.
• Bench press is the king of building overall upper body strength and is common in sports training.
• SOLE fitness equipment lets you perform both bench press and weighted dips at home with professional-grade quality and none of the gym compromises.

Weighted Dips vs Bench Press: Key Differences

Exercise Mechanics

What are weighted dips? You're hanging between two bars and lowering your body by bending your elbows, then pushing back up with extra weight strapped to you.

Bench press is the classic gym move where you lie on your back and push a loaded barbell away from your chest. It's the exercise everyone asks about when they find out you lift. 

The big difference is that with dips, you're moving your body through space, while with bench press, you're moving the weight while your body stays put.

Equipment Needs

The equipment required for each exercise is another significant difference. For weighted dips, you'll need access to parallel bars or rings, and a weight belt if you're adding resistance. It's a relatively minimal setup compared to the bench press.

• Weighted Dips: Parallel bars or rings, weight belt
• Bench Press: Bench, barbell, weight plates

Because of these requirements, weighted dips can be more accessible for those who may not have a full gym setup at home.

Functional Strength

Functional strength is all about how well your muscles work together in real-world activities. Weighted dips score high in this area because they mimic natural pushing movements you might use in everyday life. This makes them a great choice if you're looking to improve your overall functional fitness.

Strength Gains Potential

Both exercises can significantly increase your strength, but they do so in slightly different ways. The bench press allows you to lift heavier weights, which can lead to greater strength gains. 

However, weighted dips also offer good strength benefits, mostly for the triceps and lower chest. Adding both to your routine can provide a balanced approach to building upper body strength.

Benefits of Weighted Dips

Muscle Activation

Weighted dips are like a laser beam for your triceps, lower chest, and front shoulders. If you've got a stubborn lower chest that refuses to grow, dips might be your new best friend.

The tricep activation in weighted dips is insane. If you want arms that fill out your sleeves, weighted dips should be in your program. (Image courtesy of DMoose)

Versatility and Accessibility

Another fantastic benefit of weighted dips is their versatility. You can perform them almost anywhere with the right equipment. This makes them a convenient option for those who travel or have limited access to gym facilities.

This adaptability means you can easily incorporate them into any workout routine, regardless of your current fitness level.

Joint Flexibility Improvement

Dips require your shoulder joints to move through a full range of motion under load. This builds not just strength but mobility too. Better shoulder mobility means less chance of injury in other exercises and daily life.

Benefits of Bench Presses

Comprehensive Chest Development

There's a reason that the bench press has been the go-to chest exercise for decades. It hits your entire pectoral region in one efficient movement. Upper chest, mid chest, outer chest—the bench press works it all.

If you're after that broad, powerful-looking chest, bench presses deliver the goods like few other exercises can.

Upper Body Strength Gains

Bench presses are a movement of pure strength. They allow you to progressively use heavier and heavier weights, which is the key to getting stronger.

The stable position on the bench during the bench press lets you focus 100% on pushing maximum weight without having to worry about balance or stability as much as with dips. (Image courtesy of Muscle and Strength) 

Applicability in Sports

Virtually every strength sport includes bench presses or a variation of them in their training. Football players bench. Basketball players bench. Even runners bench.

The strength from bench press transfers to blocking in football, pushing off defenders in basketball, and generating power in almost any sport.

Muscles Worked in Weighted Dips

Chest and Shoulders

Dips primarily hammer your lower chest, which is hard to target with other exercises. That's why many bodybuilders swear by dips for completing their chest development.

Your front delts (shoulders) also get worked as they help stabilize and assist during the movement. 

Triceps Activation

If you want horseshoe triceps, weighted dips are your exercise. The triceps have to work overtime during dips, especially as you push back to the top position. Many people are surprised how sore their triceps get after a proper dip session.

Core Engagement

Your core has to engage during weighted dips to keep your body stable. It targets your abs and all the muscles that maintain your position during the exercise.

Think of it as free core training while you work your upper body. A two-for-one special!

Muscles Worked in Bench Press

Pectoral Focus

The bench press is the undisputed king of chest exercises. It hits your entire pectoral region, but especially targets the middle and upper portions of the chest.

That wide, shelf-like chest that looks so impressive? Bench presses are usually the foundation it's built on.

Shoulder and Triceps Involvement

While your chest is doing the heavy lifting, your shoulders and triceps aren't just sitting around. Your front delts work hard to help press the weight, and your triceps extend your arms to lock out the weight at the top.

In fact, many people find their triceps or shoulders are the weak link in their bench press, not their chest.

Stabilizer Muscles Engagement

Bench presses activate a ton of stabilizer muscles that keep everything tight and controlled during the lift. Your upper back, lats, and even your leg drive all contribute to a solid bench press.

These stabilizers might not get bigger from bench presses, but they definitely get stronger, which improves your performance in almost every other exercise.

Executing Proper Form

Weighted Dips Technique

• Start by gripping the parallel bars with your arms fully extended. 
• Keep your body upright and engage your core. 
• Lower yourself by bending your elbows until your upper arms are parallel to the ground. 
• Push back up to the starting position, maintaining control throughout the movement.

Bench Press Technique

• Lie on the bench with your feet flat on the ground. 
• Grip the barbell slightly wider than shoulder-width apart. 
• Lower the barbell to your chest, keeping your elbows at a 45° angle to your body. 
• Press the barbell back up to the starting position, ensure your movements are smooth and controlled.

Common Mistakes to Avoid

For dips, never swing your body to generate momentum—that's just cheating yourself and risking injury. Also, don't let your shoulders shrug up toward your ears.

With bench presses, the classic mistakes are flaring your elbows out too wide and not keeping your back tight. And please, for the love of gains, don't do the "bench press dance" where your butt comes a foot off the bench!

Transform Your Upper Body with SOLE's Premium Strength Collection

SOLE's versatile equipment provides the perfect platform for building impressive upper body strength in your home gym.

Forget choosing between weighted dips and bench presses. With SOLE's strength lineup, you can maximize both exercises in one compact home setup. 

The SW111 Olympic Barbell brings commercial gym quality to your bench press with its 194,000 PSI tensile strength and precision knurling that won't tear up your hands like cheaper bars.

The SOLE SRVO All-in-One Trainer completely changes the bench press game. Unlike one-dimensional barbell presses, it lets you hit your chest from every angle imaginable through its versatile cable system.

The coolest part? Its dual-motor tech creates this intelligent resistance that keeps tension on your muscles the entire time. No more "easy spots" like you get with regular barbells where momentum helps you cheat. 

With the SOLE SRVO All-in-One Complete Trainer, your chest is working hard from start to finish, and your gains will show it.

For weighted dips, the SW180 Adjustable Dumbbells eliminate the awkward weight belt setup, allowing you to simply hold a dumbbell between your feet or knees for progressive resistance. Their quick-adjust design means you can smoothly transition between bench presses and weighted dip sets without wasting time changing plates.

Unlike standard gym equipment that forces compromises, SOLE's fitness equipment is engineered so you can use it at home without sacrificing results. All of SOLE’s equipment comes with the SOLE+ App, which includes specialized programs that combine both movements for complete chest and tricep development without needing a gym membership.

Ready for serious chest and tricep results? Check out SOLE's fitness collection today!

Frequently Asked Questions (FAQs)

Are weighted dips better than bench presses for chest growth?

Neither is flat-out “better,” they're just different! Bench presses hit the chest more evenly, while dips crush that lower portion that's often underdeveloped. The absolute best approach is to use both exercises.

How can I avoid injury during these exercises?

To avoid injury, focus on maintaining proper form and technique. For weighted dips, ensure your shoulders remain stable and avoid excessive forward lean. During the bench press, keep your elbows at a 45° angle to your body and avoid flaring them out.

Can beginners perform weighted dips?

Beginners can perform weighted dips by starting with bodyweight dips to build strength and familiarity with the movement. Once comfortable, you can gradually add weight using a weight belt or backpack with added resistance.

What equipment is essential for weighted dips?

The essential equipment for weighted dips includes parallel bars or rings for the exercise itself. If adding resistance, a weight belt is recommended to securely hold additional weight plates.

Can I effectively perform both bench presses and weighted dips with just SOLE equipment at home?

Yes. SOLE's SW111 Olympic Barbell provides the ideal platform for bench presses, while the SW180 Adjustable Dumbbells offer perfect resistance for weighted dips when held between your feet or knees, eliminating the need for specialized dip belts or weight vests.