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  1. #1
    Registered User cjc651's Avatar
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    Push day: When do you do your dips?

    Hey guys,

    I'm a couple months in to my beginner routine consisting of push/pull/legs 2x per week. I usually start out with bench, but yesterday I decided to do dips first. I was really surprised when I could bust out 12 dips instead of my normal 7-8. I did 3 sets of dips to failure to start my workout and I noticed my bench was substantially weaker when I did dips to start the workout. On the flip side, my dips really suffer when I do bench first. Which one should I start my workout with and why? At this point I think I'm going to start with bench on my first push day of the week and dips on the second one. Seems like the most balanced strategy. What do you guys think?
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  2. #2
    User ZoranM's Avatar
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    Start with bench on both days.
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    When I perform them, it's usually the third or fourth movement. I agree, start with bench.
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    Registered User grobblepot's Avatar
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    I do them after bench pressing
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    #1. Bench
    #2. Incline Bench
    #3. Dips (tie in Chest and Triceps)
    #4. Tricep Lateral/Medial emphasis
    #5. Tricep Overhead emphasis
    #6. Upright Row ( Overall Deltoid emphasis )
    #7. Raises (Side/Rear isolation)
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    Originally Posted by DerekEt View Post
    #1. Bench
    #2. Incline Bench
    #3. Dips (tie in Chest and Triceps)
    #4. Tricep Lateral/Medial emphasis
    #5. Tricep Overhead emphasis
    #6. Upright Row ( Overall Deltoid emphasis )
    #7. Raises (Side/Rear isolation)
    Upright Rows and Raises on push day.Seems legit.
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    Registered User cjc651's Avatar
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    Seems like everyone is saying bench first. Any good reason why, besides "I've always done that". Dips seem like a more compound movement than bench press.
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    Originally Posted by nikolic993 View Post
    Upright Rows and Raises on push day.Seems legit.
    I add in some non"push" shoulder workouts on my push day also.


    OP, I do my dips absolutely last as a wrap up workout.
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    i mix it up but i like 2 options: (1) is doing heavy weighted dips early on, (2) is doing light bodyweight dips at the end
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    Rusyn weightlifter Jasonk282's Avatar
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    Originally Posted by cjc651 View Post
    Seems like everyone is saying bench first. Any good reason why, besides "I've always done that". Dips seem like a more compound movement than bench press.
    Because it's a lift that you can push a lot of weight lift compared to the rest of your chest workout. Lifts like squats, bench, deadlift and OHP should be done before an assistance/isolation work. Doing them last or in a fatigued state, IMO diminishes the return on investment on the lift.

    If you goal is to say for example bench 225x1 then you would not be making barbell bench your 2nd or last exercise. you want to hit the biggest heaviest lifts first when you are fresh and able to handle the most weight.

    Dips and bench are both compound lifts...bench is better than dips though.
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    After benching and towards the end of my workout
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    I do a set as a warm up when I first get into the gym, right before I start benching. Then I would do my work sets of them at the end of chest and beginning of triceps, to sort of ease between the two. I just do that because it works for me, and I just sort of worked them in that way though haha.

    Just my $.02
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    I do my weighted dips second on my chest day, right after slight incline dumbbell press. I do Hammer Strength dips towards the end of my shoulder day trying to hit my triceps more than chest.
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    iSatori Lead Rep ntroupe's Avatar
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    You should start your workouts with bench and finish off with dips.
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    Registered User Khwaj's Avatar
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    Do the most demanding exercises on your given day so you can get the most out of it, then work your way down to the easier ones
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    Originally Posted by Khwaj View Post
    Do the most demanding exercises on your given day so you can get the most out of it, then work your way down to the easier ones
    this is how i treat things.right now im trying to go as heavy as i can on weighted dips,so i do them first.
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