Dips are challenging and effective exercises that can work some serious upper body muscles. If you want to get out of this exercise then you need to execute the exercise correctly.
Well, if you’re looking for some variety in your training program, then it is a good idea to look for alternatives to dips. So here are 9 awesome alternatives to dips.
To achieve the desired look, then regular gym training is most recommended. Create the best workout program which can develop your muscle groups. Well, there are a number of exercises to choose from if you’re looking for an alternative to dips.
Here are some exercises to add to your workout routine and target your muscles.
- Also Read : 15 Best Bodyweight Chest Exercises
- Also Read : 7 Best Dumbbell Chest Exercises and It’s Benefits
Table of Contents
9 Best Alternative to Dips
Dips are excellent exercises that bodybuilders often use to build bigger chest and triceps. Whenever you’re looking for alternatives to dips, you need to clarify before only what muscles you’re going to target.
However, here we are listed 9 best alternative exercises to dips.
01. Close Grip Push Ups
The close grip push ups are a variety of push ups movements and this move is a full triceps workout. Your hands close together put more tension on your triceps.
Dips are push exercise, a movement that targets muscles when weight is pushed away from you. Maintain a close grip and make sure that the exercise targets the triceps rather than shoulder joint during this bodyweight exercise.
How to perform:
- Get into a high plank position with your hands bit outside of shoulder width.
- Engage your core and keep your back straight.
- Keep your elbows close to your side and lower yourself until your body is about an inch from the floor.
- Pause the movement at the bottom, the, slowly push up until you return to the starting position.
- Repeat 2 to 3 sets of 8 to 10 reps.
02. Cable Machine Triceps Pushdowns
The cable machine triceps pushdowns are another great alternative exercise to dips. This exercise is easy to learn and change the resistance, and beginner’s friendly exercise.
This exercise targets your long head of the triceps and also hits the lateral head more effectively. This also makes it easy to progress and increase muscular size and strength.
How to perform:
- Stand in front of the cable machine with your feet slightly wider than shoulder width apart. Make sure the bar should be at about chest level.
- Hold the bar with an overhand grip.
- Engage your core and keep your back straight.
- Push the bar downward toward your hips, while keeping your upper arms in a fixed position.
- Hold the position for a second when your arms are fully extended.
- Then, slowly allow the bar to come back up to the starting position with a controlled position.
- Repeat 2 to 4 sets of 12 to 14 reps.
03. Close Grip Bench Press
The close grip bench press is a bench press variation that increases triceps strength and hypertrophy, and can help to minimize the stress on your shoulder.
The close grip bench press is a great exercise that can build mass and develop biceps strength.
The close grip bench press is similarly operating like close grip push ups, because both exercises mainly target triceps muscle. This exercise consists of simply performing a traditional bench press, but you need to get closer grip than usual.
How to perform:
- Lie on the bench with your feet flat on the ground, and your scapular muscles engaged.
- Hold the bar with your both hands at shoulder width and your wrists stacked under the bar.
- Engage your core and slowly, lower the bar until the bar touches the chest, and keep the movement-controlled motion.
- Pause the movement for a second and then push upward forcefully until your arms are fully extended.
- Repeat 2 to 4 sets of 10 to 12 reps.
04. Dumbbell Triceps Kickbacks
Dumbbell triceps kickbacks are one of the best alternatives to dips and best triceps exercises for limiting overall stress on your body, because this exercise specifically targets the triceps muscles without invading any other muscles.
This exercise uses an extension motion to target the long head triceps, and is performed on an incline bench.
How to perform:
- Lie on an incline bench at a 45-degree angle with your feet flat on the floor and your chest resting against the bench.
- Engage your core and keep your spine straight.
- Hold the two dumbbells with each hand, tuck your elbows with your wrists resting against your sides.
- Slowly, strengthen your arms until they are parallel with your body.
- Hold the position at the top of the movement.
- Slowly, lower the dumbbells back to the starting position with in a controlled motion.
- Repeat 2 to 4 sets of 8 to 12 reps.
Note: use a lighter dumbbell for this movement, and do the exercise with correct form.
05. Lying Triceps Extension
The lying triceps extension is another great alternative to dips. This exercise strengthens your triceps and stabilizes your shoulder joint.
Lying triceps extension increases the strength and range of motion of your shoulder and improves the flexibility of your arms.
How to perform:
- Lie on your back on the flat bench and hold the dumbbells above your head using a neutral grip. Palms facing each other.
- Bend at your elbows and keep your upper arms set.
- Slowly, lower the dumbbells until they are about ears level.
- Squeeze your triceps and lift the weight back to the starting position with a controlled motion. That’s one rep.
- Repeat 2 sets of 10 to 12 reps.
06. Decline Dumbbell Bench Press
Decline dumbbell bench press is an excellent alternative to dips and this exercise is beginner friendly that is easy and limited equipment. The decline position targets your lower chest muscles and also engages your pectorals.
How to perform:
- Position the bench at decline and lay on the bench on your back with your head at the lower side, and rest your both legs over the high end of the bench.
- Hold the dumbbells with each hand with an overhand grip and position them just above your chest with your elbows at your side.
- Push the dumbbells up until your arms are fully extended and elbows are locked out.
- Pause the movement, slowly lower the weight with controlled motion back to the starting position.
- Do 2 to 3 sets of 10 to 12 reps.
07. Dumbbell Hex Press
The dumbbell hex press is a great alternative exercise to chest dips exercise. This exercise mainly targets pectorals, as well as engage your triceps and delts.
How to perform:
- Lie on the flat bench on your back and hold the dumbbells with each hand with an overhand grip.
- Hold the dumbbells together about an inch above your chest.
- Engage your core and push the weight up until your arms are fully extended. Make sure the dumbbells should remain firmly pressed together.
- Slowly, lower the weight to the starting position with a controlled motion.
- Do 2 to 3 sets of 8 to 10 reps.
08. Pec Deck Fly
The pec deck fly is machine-based exercise and this is a beginner-friendly alternative to dips. This exercise targets the pectoral chest muscles and this is a simple and effective exercise that builds your major chest muscles and increases muscle mass in your chest.
How to perform:
- First, adjust the machine height so that armrests are at chest height.
- Sit on the seat and place your arms in the armrest apparatus, and you can let your arms press against the pads.
- Engage your core and keep your back straight.
- Slowly, bring your arms forward with a controlled motion until your two armrests are almost touched.
- Squeeze your chest muscles and then reverse the movement until you’re back at the starting position. That’s one rep.
- Do 2 to 3 sets of 8 to 12 reps.
09. Standing Dumbbell Chest Fly
The standing dumbbell chest fly can help to open up your chest muscles, may reduce back pain and increase range of motion. This exercise is one of the best alternatives for at-home workouts to dips.
How to perform:
- Stand tall with your feet shoulder width apart, with each dumbbell in each hand with an underhand grip.
- Slightly bend your elbows, raise the dumbbells upward and toward the center until they’re at chest level. palms facing each other.
- Pause the movement at the top and squeeze the chest muscles. Then, slowly lower the weight back to the starting position. That’s one rep.
- Do 2 to 4 sets of 12 to 14 reps.
Conclusion
Whenever you’re looking for an alternative to dips, make sure that this exercise targets your chest, triceps or both muscles. Many of these exercises can target other muscles by tucking or untucking the elbows.
So, learn the proper form of these exercises to ensure you don’t get any injuries when you’re doing these exercises. Make sure that you’re doing these exercises slowly and controlled movement because these are the key to success.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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