Question on dips

[Darryl]

First time poster long time lurker. I've read plenty of coaches avoiding bench press as it can restrict overhead mobility, would there be a similar issue with dips? I currently do dips twice a week along with strict press and push press for pressing exercises. Is it going to tighten me up the same way benching does?

[azolylifter]

Originally Posted by Darryl

First time poster long time lurker. I've read plenty of coaches avoiding bench press as it can restrict overhead mobility, would there be a similar issue with dips? I currently do dips twice a week along with strict press and push press for pressing exercises. Is it going to tighten me up the same way benching does?

The short answer is no. However, if you have the proper flexibility for Snatches, even benching should not tighten you up enough to be a problem unless you never stretch afterwards.

[Ljcdad]

Stretching is the key. There's a story in the last Power magazine about a bench specialist who can't compete in 3 lift comps because he can't hold the bar due to how tight his shoulders are. I use a lot of the stuff on MobilityWod when my shoulders feel tight or I notice I'm not keeping my shoulders back. Kelly Starett does a nice job.

[CF Training Valley]

Darryl, I would recommend and personally prefer, ring dips. You will in fact create and maintain more flexibility in your triceps with these as long as you drop deep into the dip. I train adults and have them all work up to ring dipping, simply because it's that much more beneficial than your standard seated dip. Bench pressing is not gonna tighten you up to the point you can't press overhead, as long as you continue to stretch and work on your mobility and flexibility. Don't fear it, just use the exercise properly. I do it about once a week and I've certainly not lost any flexibility or mobility as of yet, only gotten stronger as a matter of fact. Put it this way, if you can bench press 150kgs., jerking 140 shouldn't be a challenge .

[Darryl]

I suppose I should post some background info as well as clarify my question. I've been dabbling in amateur strongman and powerlifting for the past two years but I want to go full into Oly while attempting to maintain upper body strength. I currently have a 100/130 total after a few months of dicking around and coaching isn't available within a 3-4 hr drive. My bench is over 160 kg so I dont think an increase there is going to help in any way. That's why I've been sticking to press and push press. So back to the question, I would like to maintain my bench as I do a few powerlifting competitions a year although I'd like to leave it out of my programming. I've found between weighted bar dips and overhead pressing that my bench holds its place. Is a deep bar dip any different than benching in regards to restricting overhead mobility?

Thanks for the earlier responses. I am very proactive working shoulder mobility already. And as for the ring dips I really don't find them better then bar dips especially when they are weighted.

[David Woodhouse]

Originally Posted by CF Training Valley

Darryl, I would recommend and personally prefer, ring dips. You will in fact create and maintain more flexibility in your triceps with these as long as you drop deep into the dip. I train adults and have them all work up to ring dipping, simply because it's that much more beneficial than your standard seated dip. Bench pressing is not gonna tighten you up to the point you can't press overhead, as long as you continue to stretch and work on your mobility and flexibility. Don't fear it, just use the exercise properly. I do it about once a week and I've certainly not lost any flexibility or mobility as of yet, only gotten stronger as a matter of fact. Put it this way, if you can bench press 150kgs., jerking 140 shouldn't be a challenge .

Agree with this. Rings dips definitely reduce the risk of shoulder problems.

[Ljcdad]

While I agree that most people can not program for themselves, there is also the point that no one on the internet knows how your body responds better than you. Try what feels best to you and be completely honest with yourself.