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Dips oder Bankdrücken? Wenn ich nur eine Übung machen könnte … – Sports Gear Patrol Zum Inhalt springen
Dips oder Bankdrücken ist meist keine Frage, wenn man im Fitnessstudio trainiert. Man macht einfach beides, entweder nacheinander oder an verschiedenen Trainingstagen. Anders sieht das aus, wenn man sich ein Home Gym einrichtet .
Gerade am Anfang muss man sich oft für Bankdrücken oder Dips entscheiden, weil entweder der Platz oder das Geld nicht für beides reicht.
Beide Übungen gehören zu den Top 5 beim Muskelaufbautraining für Pectoralis und Trizeps.
Dennoch: Wenn ich nur eine Übung machen könnte und die Entscheidung Bankdrücken vs Dips treffen müsste, wüsste ich genau, was ich zu tun habe.
Darum halte ich Dips für die bessere Übung als Bankdrücken Ok, die Auflösung ging relativ schnell, dennoch sollten die Adepten des Bench Press nicht gleich die elektronische Tür zuknallen. Lasst mich erklären.
Ich halte Dips für eine der wenigen essenziellen Übungen, die jeder Muskelathlet und Kraftsportler beherrschen sollte. Für mich stehen Dips, zusammen mit mindestens einer mehrgelenkigen Übung für die Oberschenkel und einer schweren Übung für den Latissimus, zuerst im Trainingsplan.
Alles andere wird drumherum gebaut, auch das Bankdrücken. Wenn überhaupt.
Dafür gibt es im Wesentlichen drei Gründe.
1. Im Zweifelsfall vertraue ich der Tradition Seit Anfang des 19. Jahrhunderts ist der Barrenstütz fester Bestandteil des Turnens weltweit. Die Fertigkeit am Paralellbarren ist nicht nur das Maß für die Kraft im Oberkörper, sondern auch für die Kontrolle des eigenen Körpers.
Vorreiter des Kraftsports und Bodybuildings, zum Beispiel der große Eugen Sandow , waren immer auch gute Turner.
Was den Muskelaufbaueffekt angeht: ich denke, der Körperbau von Turnern ist über jeden Zweifel erhaben!
Bis in die 1950er Jahre blieben schwere Grundübungen der Mittelpunkt eines jeden professionellen Trainings. Eine typische Trainingsroutine des mächtigen Reg Park sah so aus:
Montag
Hyperextensions Military Press m. Langhantel Vorgebeugtes Rudern m. Langhantel Squat m. Langhantel Mittwoch
Hyperextensions Dips m. Zusatzgewicht Klimmzüge m. Zusatzgewicht Kreuzheben m. Langhantel Freitag
Drei Dinge fallen hier auf. Erstens war Reg bewusst, dass die Stabilität im unteren Rücken Grundlage für alle schweren Übungen ist. Zweitens war er ziemlich verschossen in seine Langhantel und bewältigte einen Großteil seines Trainings damit.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Drittens zählte zu seinen Grundübungen schwere Dips , Bankdrücken war nur in einem erweiterten Trainingsplan vorgesehen.
In den folgenden Jahrzehnten überflügelte das Bankdrücken Dips als populärste Übung für Brust und Trizeps. Wie überhaupt so einige Geräte in immer professioneller werdenden Fitnessstudios populär wurden, deren Sinn man durchaus in Frage stellen kann .
Man könnte argumentieren, dass die Einführung der Drückerbank weniger mit Zweckmäßigkeit und dafür mehr mit Marketing zu tun hatte. Dip Barren waren in den Sportstätten häufig schon vorhanden, Bänke und Gewichte mussten teuer gekauft werden.
Erst in der vergangenen Dekade sind mehrgelenkige, freie Grundübungen wieder in Mode gekommen, nicht zuletzt durch Mark Rippetoes Starting Strength .
Aber Rippetoe propagiert doch auch das Bankdrücken und Dips höchstens als Unterstützungsübung!?
Richtig. Ich glaube, dafür gibt es zwei konkrete Gründe:
Rippetoe ist mindestens so verschossen in seine Langhantel wie Reg Park. Er baut sogar seine Dip Barren aus Langhanteln! Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Beste Aussage in dem Video: “Everybody’s got a Rack, everybody’s got two barbells …”
Übrigens: die Sache auf den Stühlen, die hier gezeigt wird, würde ich definitiv sein lassen.
Rippetoes Trainingskonzept basiert auf einer Progression mit jeweils 5 Wiederholungen. Mehrere Sätze mit 5 Wiederholungen auszuführen ist für manchen Einsteiger aber schon eine echte Herausforderung. Das lässt sich mit externen Gewichten im Bankdrücken natürlich viel besser darstellen.
Das ist übrigens keine generelle Kritik an Rippetoe. Ich kann aber keine Aussage finden, indem er seine Vorliebe für Bankdrücken vs Dips sachlich belegt.
2. Zweckmäßigkeit Wenn ich die Wahl habe zwischen einer Übung mit hohem externen Gewichten und einer Übung mit Eigengewicht und, bei Bedarf, geringer Zuladung, dann wähle ich immer letzteres.
Nicht nur, weil ich die Kontrolle über den eigenen Körper wichtiger finde, als Leute damit zu beeindrucken, dass ich viel Eisen bewege.
Ich bin mir ebenfalls sicher, dass das Verletzungsrisiko mit Eigengewicht deutlich sinkt, weil der Körper eines Sportlers eben instinktiv reagiert was sich von Eisenplatten nicht behaupten lässt.
Im Gegensatz zum Bankdrücken haben Dips den Vorteil, dass der Arm nicht innenrotiert ist. Die Arme befinden sich in Neutralstellung oder idealerweise leicht außenrotiert, wenn die Dip Barren entsprechend aufgebaut werden.
Hierdurch wird das Schultergelenk geöffnet und langfristig dem bei Kraftsportlern gefürchteten Impingement-Syndrom entgegengewirkt.
Übungen mit innenrotieren Armen sind so weit es geht zu vermeiden.
Wohlgemerkt: ich habe nicht gesagt, dass Dips im Gegensatz zu Bankdrücken gefahrlos sind. Im Gegenteil, bei unsachgemäßer Ausführung kann man sich richtig gut Schulter und Brust zerschießen. Die Kontrolle ist aber dennoch höher als wenn ich das gleiche Gewicht als externe Last bewege.
Ist sie das nicht, sollte man den Punkt der Körperbeherrschung hinterfragen. Das gilt auch und gerade für nachwachsende Generationen, denen in zunehmendem Maß attestiert wird, dass grundlegende Übungen im Schulsport nicht mehr beherrscht werden.
Außerdem handelt es sich im Gegensatz zum Bankdrücken bei Dips um ein geschlossenes kinetisches System .
Im geschlossenen System können wir mehr Muskeln aktivieren und befinden uns näher an Bewegungen, wie sie auch im Alltag wiederzufinden sind.
Vorteile der Übung im geschlossenen System: Bessere intermuskuläre Koordination Funktionelles Bewegungsmuster Alltagsnahe Bewegung Entlastung der passiven Strukturen Wenig Scherkräfte
Wenn wir also im weitesten Sinn von einer funktionellen Übung sprechen, die möglichst viele Muskeln im Oberkörper involviert, dann sind Dips dem Bankdrücken vorzuziehen.
3. Dips sind ebenso effektiv wie Bankdrücken Das ist wahrscheinlich der kontroverseste Punkt: ich bin überzeugt, dass, im Gegensatz zum Bankdrücken, Dips nicht nur die bessere Übung für den Trizeps, sondern auch eine ebenso gute Übung für den Brustmuskel ist.
Die Haltung erklärt sich, wenn wir uns die Werte der Muskelaktivierung bei den verschiedenen Versionen des Bankdrückens ansehen. Während der obere und mittlere Anteil des Brustmuskels in verschiedenen Winkeln kaum signifikante Unterschiede aufweist, wird der untere Anteil des m. pectoralis major deutlich höher aktiviert.
Nachvollziehbar, dass der untere Anteil der Brust besser trainiert wird, wenn man nach unten drückt. Dass die beiden anderen Anteile aber nicht deutlicher abnehmen, ist erstaunlich.
Demnach ist Negativbankdrücken (bis zu einem Neigungswinkel von maximal 30°) die beste Übung für den gesamten Brustmuske l.
Was sind Dips aber anderes als negatives Bankdrücken mit 100° gedrehtem Körperwinkel?
Kritiker mögen jetzt einwerfen, dass bei Bankdrücken vs Dips ersteres immer noch die Nase vorn hat, was absolutes bewegtes Gewicht angeht. Da bin ich mir allerdings nicht so sicher.
Selbstverständlich gibt es Ausnahmeathleten die 300kg+ auf der Hantelbank drücken können und selbst in einigen kommerziellen Fitnessstudios trainieren ambitionierte Hobbysportler mit mehr als 200 kg auf der Bank. Selten sieht man einen 100 Kilo Athleten, der Dips mit 100 kg Zusatzgewicht ausführt.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Die Gründe hierfür sind aber vielleicht andere als gedacht.
Zum einen handelt es sich beim Bankdrücken, im Gegensatz zu Dips, um eine populäre Wettkampfübung. Der Bench Press gehört, neben Deadlift und Squats, zu den großen Drei, nicht nur des Powerliftings, sondern auch des Ego-Liftings im Sportstudio.
Entsprechend viele professionelle Athleten und Hobbysportler gibt es, die Bankdrücken regelmäßig und zielgerichtet in ihrem Trainingsplan verzeichnet haben.
Im Gegensatz zum Bankdrücken werden Dips von Kraftsportlern nur periodisch und von Hobbyathleten oft halbherzig ausgeführt.
Die Statistik lehrt uns: in einer größeren Stichprobe finden sich mehr (in ganzen Zahlen, nicht anteilig) Outlier. Insofern wenig verwunderlich, dass wir von immer neuen Rekorden im Bankdrücken hören, während es um Bestleistungen bei Dips eher ruhig ist.
Es gibt aber einen noch offensichtlicheren Grund.
Im Gegensatz zu Dips wird Bankdrücken mit allerlei technischen Finessen ausgeführt. Dazu gehören zum Beispiel spezielle Bench Press Shirts , für die man schon drei Leute braucht, um sie an- und auszuziehen. Diese Shirts können bei Profis einen Unterschied in dem bewältigten Gewicht von bis zu 100 kg ausmachen.
Entsprechend macht der Unterschied zwischen dem Equipped (mit Shirt) und Raw Bench World Record derzeit etwa 150 kg aus!
Selbst die Raw-Werte, im Moment in einem Bereich um die 350 kg, werden durch Technik erreicht. Dazu gehört in erster Linie ein extrem weiter Griff , dem ich keinem Hobbysportler empfehlen würde
Dieser Griff sorgt nicht für höhere Muskelaktivität, sondern verkürzt schlicht die Länge der Bewegung und macht das Heben schwerer Gewichte dadurch leichter.
Im Wettkampfsport absolut zulässig. Ob sich dadurch aber die Überlegenheit der Übung qua höherem Gewicht belegen lässt, wage ich zu bezweifeln.
Bereinigt man die Übung um diese Faktoren, betrachtet man die Frage Dips oder Bankdrücken vielleicht schon ein bisschen anders.
Das gesagt: Oft wird eine Studie aus Wisconsin zitiert, die deutlich höhere EMG-Werte für Bankdrücken im Gegensatz zu Dips ausweist.
Ohne die Aussagekraft der Studie grundsätzlich in Frage stellen zu wollen, möchte ich darauf hinweisen, dass es sich hier um eine Master’s Thesis handelt. Es wurden 14 Versuchspersonen ausgewählt, die einen “resistance training background” haben (welchen?; wie lange?) und der Versuchsaufbau wurde für mich unzureichend (Griffweite?) beschrieben.
Noch gravierender: das subjektive Belastungsempfinden nach Dips war mit 2.9 (RPE) deutlich geringer als beim Bankdrücken mit 6.5. Warum wurde die Belastung hier nicht angeglichen?
Schön wäre es, eine Studie zu haben, die Bankdrücken vs Dips in jeweils verschiedenen Griffweiten und Positionen vergleicht.
Fazit: Die Top Gründe für Dips vs Bankdrücken Fassen wir die Argumente für Dips aus den drei genannten Punkten noch einmal zusammen:
Generationen von Bodybuildern haben Muskeln mit dem Barrenstütz aufgebaut Turner entwickeln auch aufgrund des Barrenstütz eine hervorragende Physis Übungen mit niedrigem externen Gewicht sind tendenziell sicherer Beherrschung des Eigengewichts schafft Selbstvertrauen und Sicherheit Bei Dips sind die Arme nicht innenrotiert; das beugt dem Impingement vor Es handelt sich um eine geschlossene kinetische Kette (viele Muskeln involviert) Die Muskelaktivierung bei Dips ist vergleichbar dem Bankdrücken Es scheint an dieser Stelle ein Disclaimer angebracht zu sein: damit ist nicht gesagt, dass Bankdrücken eine schlechte Übung ist, die man sich sparen kann.
Gut möglich, dass zukünftige Studien den Verdacht einer höheren Aktivierung des m. pectoralis major beim Bankdrücken erhärten.
Ich bezweifle aber, dass die Unterschiede so gravierend sein werden, dass sie die hier genannten Vorzüge der Dips überwiegen.
Wie eingangs erwähnt, stellt sich die Frage Bankdrücken oder Dips für die meisten Sportler gar nicht, weil beides bereits, zusammen oder getrennt, im Trainingsplan vorhanden ist.
Für all diejenigen, die nicht sofort in eine Hantelbank investieren möchten oder sich überlegen, zusätzlich Dip Barren für zu Hause anzuschaffen, habe ich hier hoffentlich ein paar Entscheidungshilfen liefern können.
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