Dips Alternatives

If you're here, we're guessing you're looking for an exercise to replace dips. Isn't that right? We can assure you that you have arrived at the correct website. If you find it difficult to perform regular parallel bar dips or if your gym lacks a dip station, this post is for you.

Dips have always been a foundational exercise in any weight training regimen. As a compound movement, they primarily target your chest, triceps, and anterior deltoids. Dips, according to some, are the upper body equivalent of squats. As a result, by ignoring such an effective movement entirely, you will be leaving a large portion of your potential gains on the table.

To ensure you get the most out of your workouts, we've put together a list of 10 effective dip alternatives. You can incorporate these exercises into your workout routine to improve your upper body pushing strength and overall muscle gains. Let's get this party started.

Dips are an excellent way to strengthen your triceps and pecs. However, if you find it difficult to perform the dips, the exercises to replace dips mentioned in this post will serve you well. Even though most of them will not replicate the exact movement pattern of a dip, they will target the same muscle groups that a dip would.

1. Diamond Push-Ups

If your gym does not have a dip station and you are looking for a bodyweight exercise to target your triceps and inner pecs, diamond push-ups will do the trick.

Diamond push-ups keep your body in a position that maximizes the effect of this exercise on your triceps. As a result, it is an excellent alternative to tricep dips. Because this movement only requires your body weight as resistance, you can do it almost anywhere.

Steps to follow:

• Begin the movement by performing a pushup with your hands close together.
• Place the thumb and index finger of both hands together to form a diamond shape.
• Place your hands beneath your lower chest.
• Inhale and slowly lower your torso towards the ground, as if performing a regular push-up.
• Press yourself back up when your torso is almost touching the floor.
• Repeat until the desired number of repetitions has been reached.

2. Weighted Bench Dips

Weighted bench dips are a great pushing exercise that can help you gain triceps size. They are an excellent replacement for tricep dips. Weighted bench dips work your triceps in the same range of motion that a dip on the parallel bars does. The resistance in this exercise comes from both your body weight and free weights on your lap. All of this makes this exercise an excellent mass-building exercise. While performing weighted bench dips, make sure not to stretch your shoulders. It may lead to shoulder impingement.

Steps to Follow:

• Begin the exercise by positioning two benches parallel to each other.
• Place your hands behind your back on the edge of a bench. Your thumbs must be pointing in the same direction.
• Extend your legs and place them on the bench in front of you.
• Place weight plates on your thighs for added resistance.
• Bend your elbows and lower yourself until your upper arms are almost parallel to the ground.
• Extend your elbows and press yourself back up to the starting position.
• Rep until you've completed the desired number of reps.

3. Dumbbell Push-Ups

If you can't feel your pecs while doing standard push-ups, try dumbbell push-ups. This manoeuvre is not as simple as it appears. You'll need to keep your body balanced while doing it. If you're looking for a bodyweight movement that can serve as a dip replacement exercise, and dumbbell pushups are a good choice. This exercise promotes upper body strength and muscle gains in addition to stabilising your shoulders and triceps.

Steps to Follow:

• Set a pair of dumbbells on the floor, slightly wider than your shoulder width.
• Now, with your palms facing each other, grip the dumbbells. Put your body in a straight line and perform a push-up.
• Lower your torso to the ground, as if doing a regular push-up.
• Pause for a second after your chest is almost touching the floor, then press yourself back up to the starting position.
• Repeat until the desired number of repetitions has been reached.

4. Neutral Grip Dumbbell Bench Press

The movement pattern of the neutral grip dumbbell bench press is similar to that of dumbbell pushups. The only difference is that the former is performed on a bench, whereas the latter can be performed almost anywhere using a pair of dumbbells. The neutral grip dumbbell bench press, like the close grip bench press, reduces stress on your shoulders while effectively training your triceps and inner chest fibers.

Steps to Follow:

• Lie down on a flat bench with both hands on a dumbbell.
• Place your hands so that your palms face each other. Keep your elbows by your sides. The dumbbells should be placed just above your chest level.
• Extend your elbows completely as you press the dumbbells up, mimicking a regular close grip bench press movement.
• For a split second, contract your chest muscles.
• Return the dumbbells to their starting position.
• Repeat until the desired number of repetitions has been reached.

5. Standing Decline Cable Press

When you use cables to perform an exercise, you can train the target muscles with constant tension. A declining cable press is no exception in this regard.

You can train your pecs with a full range of motion by using a standing decline cable press. You couldn't do it while doing a standard barbell or dumbbell bench press. This movement can also be used to train your pecs and triceps with heavyweights. As a result, the standing decline cable press is a viable weighted dips alternative.

Steps to Follow:

• Set the pulleys on a dual cable just above your head to start the movement.
• Holding the cables in a staggered stance (one foot in front of the other), step forward to ensure a good stretch in your pecs. Your elbows must form a 45-degree angle.
• Push your arms down, fully extending your elbows. During the concentric phase of this exercise, your hands should be almost in line with your waist level. In this position, squeeze your pecs for a second.
• Return to your starting position slowly.
• Repeat until the desired number of repetitions has been reached.

6. Pec Deck Machine

When you use a pec deck machine to train your chest muscles, it not only targets your chest but also helps you train other muscle groups that support your chest. A pec deck machine works out your pec major, pec minor, serratus anterior, and anterior deltoids.

The pec deck machine imitates the movement pattern of a dumbbell fly. It allows you to maintain constant stress on your pecs, making it an excellent exercise for training your chest muscles.

Steps to Follow:

• Position yourself comfortably on a pec deck machine's seat, keeping your back straight and your feet firmly planted on the floor.
• Now, with your elbows slightly bent, grab the handles of the pec deck machine.
• Pull the handles close together until they almost touch in front of your chest, keeping your chest puffed up.
• Squeeze your pecs for a few seconds in this position.
• Return to the starting position in a controlled manner.
• Repeat until the desired number of repetitions has been reached.

7. Hex Dumbbell Press

You keep your wrists in a neutral position when performing a hex dumbbell press. This relieves the strain on your wrists and shoulders as you perform this movement. Hex press is a dip replacement exercise that effectively trains your triceps and inner chest. Even if you do this exercise with lighter weights, you will feel significant stimulation in your chest fibers.

Steps to Follow:

• Lie on a flat bench and hold a dumbbell in each hand.
• Position the dumbbells above your chest and press them together.
• Extend your elbows and press the dumbbells upwards.
• Squeeze your pecs together and hold this position for a few seconds.
• Return the dumbbells to their starting position.
• Repeat until the desired number of repetitions has been reached.

8. Cable Crossovers

Cable crossovers are an excellent exercise to perform at the end of a chest training session. This exercise trains your pecs throughout their entire range of motion and allows you to maximize peak contraction in the pecs.

Cable crossovers allow you to hit your pec fibres from a variety of angles. High-to-low cable crossovers target your lower chest muscles in the same way that parallel bar dips do. When performing cable crossovers, pull the cables with your pecs. This movement should involve little to no involvement of your shoulder joints.

Steps to Follow:

• Set the pulleys on a dual cable just above your head to start the movement.
• Hold the D-bars with a pronated grip and take a staggered stance, keeping your back to the pulley until you feel a stretch in your pecs.
• Pull your arms together until they meet at your waist level in front of your body, keeping your elbows slightly bent.
• Hold for a second, then contract your pecs as hard as you can.
• Return to your starting position slowly.
• Repeat until the desired number of repetitions has been reached.

9. Skull Crushers

Skull crushers are frequently regarded as the apex of all tricep exercises. Skull crushers, when performed correctly, contribute to triceps strength and hypertrophy gains. If your triceps lack the foundational strength needed to perform parallel bar dips and you're willing to work on strengthening them, skull crushers can help. This exercise can be used in place of tricep dips in your workout routine.

Steps to Follow:

• Begin this exercise by lying down on a flat bench.
• Extend your arms upwards while holding an Ez bar.
• Lower your forearms towards your face while keeping your upper arms steady until you feel a triceps stretch. While performing this exercise, make sure not to flare out your elbows.
• Straighten your elbows and flex your triceps to return your forearms to the starting position.
• Repeat until the desired number of repetitions has been reached.

10. Tricep Kickbacks

Tricep kickbacks are one of the most popular tricep isolation exercises. Tricep kickbacks are an excellent way to increase the peak contraction of your triceps. Tricep kickbacks are a tricep extension exercise. They put them through their entire range of motion. If you want to carve horseshoe-shaped triceps, tricep kickbacks will suffice.

Steps to Follow:

• Holding a dumbbell in your right hand, stand next to a flat bench.
• Place your left hand and left knee on the bench, bending at the hips and keeping your torso nearly parallel to the floor.
• Lift your right arm until your upper arm is in line with your torso, maintaining a 90-degree bend in your elbows.
• By shifting your weight backward, you can straighten your right arm.
• Hold this position for a second while squeezing your triceps.
• Return to the starting position slowly.
• Repeat 10-12 times on each arm.