I just wanted to know if there is an actual Dip/Bench ratio that can be applied to anyone
I can do BW + 25lbs (233lbs) dips x 3
Bench only 165 x 3
With a ratio of 1.4
I can dip 25lbs more then I can bench. Does that help?
[quote]coffee wrote:
I can dip 25lbs more then I can bench. Does that help?[/quote]
If he’s trying to find at ratio then no.
If your bench press is 200 lbs, that would mean you can dip 225 lbs. So your dip to bench press ratio would be 225:200 or 1.125.
On the other hand if your bench press is 300 lbs then the ratio would be 325:300 or 1.0833. The point being, to find a ratio you actually need both numbers.
No offense, but why do you care? I doubt that there is even a correlation between the two.
This is also not too mention that most people in the gym don’t even do dips with a full range of motion.
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I don’t get why people are asking these sorts of questions. Maybe asking if there’s a relation between incline and flat bench is something that at least possibly related.
I don’t ever dip. My dip strength probably sucks. My bench isn’t horrible. So who knows…
[quote]Aqso wrote:
I can do BW + 25lbs (233lbs) dips x 3
Bench only 165 x 3
With a ratio of 1.4[/quote]
That’s weird. I can dip a my bodyweight (145) and a 25 lb. plate, 170 lb. total, for 5 reps, but I bench 145 for 3 reps.
Have you been dipping longer than you’ve been benching? Are you sure your shoulders are below your elbows at the bottom of your dips?
As far as ratios go, I don’t think you will find a very reliable one. There are too many factors that could make one stronger than the other. That said, I have heard that your 5rm for dips should around your 1rm for the bench. That isn’t far off for me, I could probably pull off 160-170 for a single, but by that ratio you would be benching 210-220. That makes me wonder if you are using full range of motion for dips, if you are a much better dipper than presser, or if the ratio just doesn’t work for you.
I’ve done BW + 135 lbs for 1 rep in dips, making 295. My highest single on bench has been 205, giving a 1.4 ratio.
My shoulders are lower than my elbows at the bottom of my dips, and my bench is full ROM for your info
[quote]Julius_Caesar wrote:
No offense, but why do you care? I doubt that there is even a correlation between the two.
This is also not too mention that most people in the gym don’t even do dips with a full range of motion.[/quote]
You’re implying that doing weighted dips wouldn’t affect bench press strength. Why do people post on this board when they have no clue what they’re talking about?
Dips have been kind of useless to me, I can get about 5 reps with 90lbs hanging off me (BW 185) and only bench 225ish. It helped my workout partner, but I don’t think they helped me at all (yet…)
[quote]rmexico wrote:
Julius_Caesar wrote:
No offense, but why do you care? I doubt that there is even a correlation between the two.
This is also not too mention that most people in the gym don’t even do dips with a full range of motion.
You’re implying that doing weighted dips wouldn’t affect bench press strength. Why do people post on this board when they have no clue what they’re talking about?[/quote]
Actually they don’t. Close grip bench press has a much better correlation between actual bench pressing than does dipping. I used to do that stupid movement and while it went up, my bench didn’t follow. Now on the other hand, if my close grip went up, then my regular bench went up. Close grip and regular bench are the same motion with just a variation in hand placement, dipping is a totally different motion; even lockouts would be better to work your triceps.
Louie Simmons is one person among others who believe full range dips are actually bad for your shoulder.
[quote]Julius_Caesar wrote:
rmexico wrote:
Julius_Caesar wrote:
No offense, but why do you care? I doubt that there is even a correlation between the two.
This is also not too mention that most people in the gym don’t even do dips with a full range of motion.
You’re implying that doing weighted dips wouldn’t affect bench press strength. Why do people post on this board when they have no clue what they’re talking about?
Actually they don’t. Close grip bench press has a much better correlation between actual bench pressing than does dipping. I used to do that stupid movement and while it went up, my bench didn’t follow. Now on the other hand, if my close grip went up, then my regular bench went up. Close grip and regular bench are the same motion with just a variation in hand placement, dipping is a totally different motion; even lockouts would be better to work your triceps.
Louie Simmons is one person among others who believe full range dips are actually bad for your shoulder.
[/quote]
I don’t completely disagree with what you said here, but you said in an earlier post that there was NO correlation between weighted dips and bench press. I would bet that the correlation would be greater than 80%. I don’t know what the “ideal” ratio of bench to dip is, but mine is pretty close to 1:1.
The only reason the correlation wouldn’t be higher is that the lats are often the limiting factor in the bench press–especially for those of us who don’t use shirts. If your triceps are getting stronger, but your bench isn’t going up, you need to work on your lats.
I’d be curious to see what exercises top benchers in general use to build up their bench.
Dips have always caused me pain near my collar bone, so I never do them.
I’d bet that a majority of record setting pressers wouldn’t attribute their records to dips.
Honestly, I think there’s much better exercises than dips for pressing.
DB ROWS
CG Bench
Pause Benching
General Upperbody work
DB Presses
Speed training (if you are slow)
(Maybe this sounds like Westside, but eh, it seems to work.)
[quote]rmexico wrote:
I don’t completely disagree with what you said here, but you said in an earlier post that there was NO correlation between weighted dips and bench press. I would bet that the correlation would be greater than 80%. I don’t know what the “ideal” ratio of bench to dip is, but mine is pretty close to 1:1.
The only reason the correlation wouldn’t be higher is that the lats are often the limiting factor in the bench press–especially for those of us who don’t use shirts. If your triceps are getting stronger, but your bench isn’t going up, you need to work on your lats.[/quote]
Honestly I don’t see how there could be a correlation between the two. I benched for years before I even tried a dip, and I couldn’t even do one, but obviously I could bench my bodyweight more than one time; after I started doing them, of course the amount of weight that I could dip with increased because I practiced the movement, but my bench didn’t increase along with it.
Like I said, I believe that there is a much more direct correlation between bench press variants that emphasize the triceps and actual bench pressing than with dips.
BTW: Like SK, they also hurt my collar bone area.
[quote]Julius_Caesar wrote:
Honestly I don’t see how there could be a correlation between the two.[/quote]
Dips makes the triceps stronger, which is an important muscle in the bench press. The correlation exists even if it’s very small.
BTW, what kind of dips are we talking about? Close? Wide? Gironda? Different dips hit different muscles differently.
[quote]AshyLarry wrote:
Dips have been kind of useless to me, I can get about 5 reps with 90lbs hanging off me (BW 185) and only bench 225ish. It helped my workout partner, but I don’t think they helped me at all (yet…)[/quote]
useless? useless in helping ur bench that is… i dont understand why bench is the fucking barometer of strength …so if u could dip with 300 lbs attached but still only bench 225 ud be disappointed, and say they didn’t helP? did u get bigger and stronger from them… then yes they helped
anyway to the OP all i can offer u is chest dip:decline bench ratio for singles
170+185w = 355:280 =1.27 ratio
190bw+170lbs=360
I benched for four weeks this fall, went from a max of 225 to 250, so maybe with as much skill training for the bench as my dips i’d be around
360 dip: 270 bench
and I agree, unless powerlifting is your sport, maybe bench is an assistance for your dip.
The ratio tends to be between 1.3 and 1.4
I like dips a lot, but I agree that they might be bad for your shoulders if you go all the way down, especially for someone who already has some shoulder issues, and especially with a bunch of extra weight hanging off them. So here’s a cool trick that you can use that I learned tonight, that should work until you get pretty strong on them: tonight was max effort upper for me, but the dip belt at my gym had lost the clip, so there was no way to secure the plates. I didn’t want to change exercises, so I dragged in some dumbbells, and set them up on top of a stack of plates so that I could grab the dumbbell vertically between my feet while at the top of the dip. Depending on the dumbbell, once you get up to 60-80 lbs. or so, the length of the dumbbell will serve as a “stop” and when it touches the floor will limit your range of motion to about a parallel humerous.