One Arm Push Up vs Dips: Which Exercise Will Give You the Best Results?

Are you looking to build serious upper body strength and definition? Then you’ve likely heard of the one arm push up and the dip, two exercises that are notorious for their difficulty and impressive results. But which one is better for you? This blog post will delve into the one arm push up vs dips debate, breaking down the benefits, drawbacks, and variations of each exercise to help you make an informed decision for your fitness journey.

Understanding the Mechanics

Both one arm push ups and dips are compound exercises, meaning they engage multiple muscle groups simultaneously. This makes them highly effective for building overall strength and power.

One Arm Push Ups: This exercise primarily targets the chest, shoulders, and triceps, with a strong emphasis on core stability. You begin in a plank position with one hand on the ground and the other arm extended. You lower your chest towards the ground, then push back up to the starting position.

Dips: Dips are performed using parallel bars or dip bars. You grip the bars with an overhand grip, lower your body by bending your elbows, and then push back up to the starting position. Dips primarily target the chest, shoulders, and triceps, but they also work the back and core muscles for stability.

Benefits of One Arm Push Ups

• Unmatched Core Strength: The one arm push up demands incredible core stability to maintain balance and control throughout the movement. This makes it a fantastic exercise for developing a strong midsection.
• Increased Upper Body Strength: The one arm push up challenges your dominant side, forcing it to work harder and build greater strength in your chest, shoulders, and triceps.
• Improved Functional Strength: This exercise mimics everyday movements like pushing open doors or lifting heavy objects, making it highly functional for real-life activities.

Benefits of Dips

• Greater Range of Motion: Dips allow for a greater range of motion than one arm push ups, which can lead to increased muscle activation and hypertrophy.
• Versatility: Dips can be performed with varying hand positions to target different muscles. For example, a close grip emphasizes the triceps, while a wide grip targets the chest more.
• Progressive Overload: Dips are easier to progress in terms of difficulty by adding weight or using different variations. You can easily add a weighted vest or dip belt to increase the challenge.

Drawbacks of One Arm Push Ups

• Difficulty: The one arm push up is notoriously challenging, especially for beginners. It requires significant upper body strength and core stability.
• Limited Progression: Progressing in one arm push ups can be tricky. Once you can perform a few repetitions with good form, it might be difficult to increase the difficulty without modifying the exercise.
• Risk of Injury: If proper form is not maintained, one arm push ups can put stress on your wrists, shoulders, and back, increasing the risk of injury.

Drawbacks of Dips

• Joint Stress: Dips can put a lot of stress on your shoulder joints, especially if you have pre-existing shoulder issues.
• Limited Weight Progression: While you can add weight to dips, it can be difficult to find a comfortable and safe way to do so.
• Limited Range of Motion: The range of motion in dips can be limited by the height of the bars, which can make it difficult to achieve a full stretch.

Choosing the Right Exercise for You

The best exercise for you depends on your individual goals, fitness level, and preferences.

One arm push ups are ideal for:

• Beginners who want to build a strong foundation in upper body strength and core stability.
• Individuals who value the challenge and functional aspects of the exercise.
• Those who prefer bodyweight exercises and want to avoid using external weights.

Dips are a good choice for:

• Individuals who are already strong and looking to increase muscle mass and hypertrophy.
• Those who want to explore different variations and challenge themselves with added weight.
• Those who prefer a more controlled and comfortable exercise with a greater range of motion.

One Arm Push Up Variations

• Wall Push Ups: These are a great beginner variation that allows you to practice the form and technique before progressing to the full one arm push up.
• Elevated One Arm Push Ups: Use a bench or box to elevate your hands, making the exercise slightly easier.
• One Arm Push Ups with Support: Place your free hand on a bench or box for support, allowing you to focus on the working arm.

Dip Variations

• Assisted Dips: Use an assisted dip machine or a resistance band to make the exercise easier.
• Triceps Dips: Use a close grip on the bars to target the triceps muscles more effectively.
• Chest Dips: Use a wide grip to emphasize the chest muscles.

Beyond the Basics: Optimizing Your Training

Whether you choose one arm push ups or dips, it’s important to focus on proper form and technique. This will ensure you get the most out of your workouts while minimizing the risk of injury.

• Engage your core: Always keep your core engaged throughout the exercise to maintain stability and protect your spine.
• Control the movement: Lower yourself slowly and in a controlled manner, avoiding any sudden movements.
• Focus on the squeeze: Squeeze your chest or triceps at the top of the movement to maximize muscle activation.
• Listen to your body: If you feel any pain, stop the exercise and consult with a healthcare professional.

The Takeaway: A Powerful Choice

The choice between one arm push ups and dips ultimately comes down to your individual preferences and goals. Both exercises can be incredibly effective for building upper body strength and power, and they offer unique challenges and benefits.

By understanding the mechanics, benefits, and drawbacks of each exercise, you can make an informed decision and choose the best option for your fitness journey. Remember to prioritize proper form, listen to your body, and enjoy the process of building a stronger and more capable you.

Popular Questions

Q: I’m new to exercise. Which exercise should I start with?

A: If you’re a beginner, start with wall push ups or assisted dips to build a solid foundation. Gradually progress to more challenging variations as you gain strength.

Q: How often should I perform these exercises?

A: Aim for 2-3 sessions per week, allowing for sufficient rest and recovery between workouts.

Q: What are some other exercises to complement one arm push ups and dips?

A: Incorporate other upper body exercises like pull-ups, rows, and bench presses to target all muscle groups.

Q: Can I perform both one arm push ups and dips in the same workout?

A: While it’s possible, it’s best to prioritize one exercise over the other to allow for sufficient recovery.

Q: What if I have shoulder pain?

A: If you have shoulder pain, consult with a healthcare professional before performing these exercises. You may need to modify the exercises or choose alternative options.