Weighted dips v Smith machine bench press
I know that other people, on this site and elsewhere, have asked about the relative merits of dips v bench press for strength development, but the replies are often contradictory and after reading them Iím no better informed. Iím hoping that someone here may have actually trained both exercises regularly and can help me out.
The gym I joined about a year ago has limited weight training facilities (plenty of cardio stuff), with only a Smith machine, a dip/chin station, some benches and a few sets of dumbbells. Iíve been benching on the Smith machine but, to be honest, Iím not keen (Iím used to free weights) and using dumbbells is a non-starter as the heaviest is a pair of 35kgs (Iím certainly no strong man but I like to work in the 5-8 rep range and these are too light). Lately, Iíve started to incorporate 3 x 10 of dips using bodyweight only (I weigh a flabby 220lbs) after benching and Iím considering making this my primary upper body pressing movement as I prefer the feel of the exercise. Iíve never done weighted dips and wondered what the more experienced strength guys think of them as a substitute for benching. Just to be clear Ė Iím interested in strength, not aesthetics.