A dip is an exercise that focuses on building the upper body, specifically the chest and the Triceps. This exercise can be used for beginners, athletes, bodybuilders, and weightlifters. This exercise targets the triceps brachii, pectoralis muscles, and rhomboid muscles of the back.
If you are new to the gym or you cannot do a bodyweight dip on the dip machine, you should look into a dip alternative that makes the workout easier. Dip alternatives can sometimes target muscles to a different degree, with some variations taxing the chest to a higher degree and other variations working the Triceps.
Some common dip alternatives include bench press, diamond pushups, decline bench press, hex dumbbell press, decline bench press, tricep kickback, and tricep overhead press. The dip alternatives are typically more popular than the bodyweight dip, as the dip is challenging for novice gym-goers to perform.
The dip alternatives can either focus on your Triceps specifically or your chest. Some dip alternatives that focus on your Triceps are the overhead tricep extension, diamond pushups, tricep kickbacks, overhead tricep extension, and lying tricep extension. The dip alternatives that focus on your chest include push-ups, dumbbell press, cable crossovers, bench press, and decline bench press.
The dip alternatives that are most suitable for beginners include the incline push-up, tricep kickbacks, pec deck machine, lightweight dumbbell bench press, and overhead tricep extension. A bodyweight dip alternative that is suitable for advanced users includes push-ups and diamond push-ups.
Furthermore, an advanced kettlebell dip alternative is a kettlebell overhead extension. A barbell dip alternative for advanced users is the bench press and incline bench press to work the pectoral muscles. A trap bar dip alternative is suitable for athletes and bodybuilders in the trap bar bench press.
1. Pushups
Push-ups are a dip alternative that focuses on the pectoral muscles, triceps brachii, deltoids, and core. This exercise is suitable for athletes who want to build relative body strength and weightlifters.
The alternatives to pushups include the decline pushup, incline pushup, bench press, and incline bench press. One mistake to avoid during this exercise is letting your hips sag down. Users can prevent this mistake by keeping their hips up and bracing their cores.
The toughness level of pushups is a 4 out of 10 since it requires full-body strength and relative bodyweight strength.
2. Dumbbell Flys
Dumbbell flys are a dip alternative that focuses on the pectoralis major, pectoralis minor, anterior deltoids, and biceps. This exercise is suitable for weightlifters and bodybuilders who want to build their chest muscle and hypertrophy.
Alternatives to the dumbbell flys are cable flys, bench press, incline bench press, and decline dumbbell flys. The one mistake to avoid during this exercise is to keep your arms straight during the entire motion. Users can prevent this mistake by keeping a slight bend in their elbows and keeping their heads on the bench.
The toughness level of dumbbell flys is a 5 out of 10 since the body is supported during the entire motion.
3. Cable Crossovers
Cable crossovers are a dip alternative that mainly focuses on the anterior deltoids, pectoralis major, and pectoralis minor. This exercise is suitable for upper-body athletes and bodybuilders who want to build a more significant-sized chest.
Alternatives to this exercise include seated cable fly, dumbbell fly, bench press, barbell bench press, incline barbell bench press, and standing cable chest press. Users need to avoid leaning with their entire body during this movement. Users can prevent this mistake by keeping a rigid body and keeping a slight bend in their elbows.
The toughness level of this exercise is a 5 out of 10 due to both coordination needed.
4. Bench Press
The bench press is a chest dips alternative that works the pectoralis major, pectoralis minor, anterior deltoids, triceps brachii, and core. This exercise is suitable for high-level athletes who want to build their upper-body power and strength, along with weightlifters who wish to increase their bench press numbers.
Alternatives to this exercise include the dumbbell bench press, incline bench press, decline bench press, and cable chest press. One mistake to avoid during this exercise is bracing your lower abs. Two tips to avoid this mistake are to keep your back against the pad and keep your head against the headrest.
The toughness level of the bench press is a 4 out of 10 to do the exercise safely and use the proper form.
5. Diamond Push-Ups
Diamond pushups is a tricep dip alternative that focuses on the chest and Triceps, mainly targeting the Triceps more so than other push-up variations. This exercise is suitable for athletes who use their arms and for weightlifters and bodybuilders who want to build the back of their arms.
Alternatives to this exercise include push-ups, incline push-ups, decline push-ups, tricep push-ups, and bench press. One mistake to avoid during this exercise is to keep your elbows in. Users can prevent this mistake by keeping their hands touching during the entire movement and letting their elbows flare out.
The toughness level of this exercise is a 6 out of 10 since it requires more chest and tricep strength.
6. Overhead Tricep Extension
The overhead triceps extension is a tricep dips alternative that works the triceps brachii deltoids. This exercise is suitable for upper-body athletes and bodybuilders who want to build their triceps specialty.
Alternatives of this exercise include the lying tricep extensions, seated triceps extension, chest pullover, and skull crushers. One mistake to avoid during this exercise is to keep your elbows out. Users can prevent this mistake by keeping their elbows tight to their ears and only moving their arms at the elbows.
The toughness level of this exercise is a 4 out of 10 due to the isolation.
7. Decline Bench Press
The decline bench press is a plasti dip alternative that focuses on the pectoralis major and minor. This exercise is suitable for upper-body athletes, such as baseball and football players and bodybuilders.
Alternatives of this exercise include the incline bench press, decline dumbbell bench press, bench press, dumbbell bench press, and cable incline fly. One mistake to avoid during this exercise is to bring your back off the bench. Users can prevent this mistake by keeping the bar in line and keeping their heads against the pad.
The toughness level of the decline bench press is a 6 out of 10 since it is more complex than the bench press and requires more core strength.
8. Hex Dumbbell Press
The hex dumbbell press is a weighted dips alternative that works the pectorals and inner chest. Athletes who need to use their chest muscles and bodybuilders can use this exercise to work on the squeezing and passing motion.
Alternatives to his exercise include the dumbbell press, incline hex dumbbell press, decline dumbbell press, and bench press. One mistake to avoid during this exercise is to not keep the dumbbells together during the motion. Users can prevent this mistake by pressing the weight together the entire time and keeping their heads on the bench.
The toughness level of his exercise is a 5 out of 10 due to the neuromuscular connection.
9. Pec Deck Machine
The pec deck machine is a bench dips alternative that works the pectorals. This exercise is good for beginners who do not feel comfortable using free weights yet.
Alternatives to this exercise include the chest fly machine, pec deck reverse fly machine, cable chest press, and cable fly. One mistake to avoid is to bring your back off of the pad. Users can prevent this mistake by keeping their head against the head support and keeping their arms on the pads.
The toughness level of this exercise is 3 out of 10 since it is beginner-friendly.
10. Incline Push Up
The incline push-up is one of the best dip alternatives that work the pectoralis major and anterior deltoids. This exercise is good for upper-body athletes and weightlifters who want to build their upper chest.
Alternatives to this exercise are a decline pushup, pushup, decline bench press, and incline bench press. One mistake to avoid during this exercise is to let your elbows flare out. Users can prevent this mistake by keeping their elbows tight and keeping their core tight.
The toughness level of this exercise is a 4 out of 10 since it is beginner-friendly and more manageable than regular push-ups.
11. Tricep Kickbacks
Tricep kickbacks are an alternative for dips that work only on the posterior deltoid and triceps brachii. This exercise is suitable for weightlifters and bodybuilders who want to build the back of their arms.
Alternatives to this exercise include the triceps overhead extension, lying chest pullover, skull crushers, and single-arm overhead tricep extension. One mistake to avoid during this exercise is to move your entire arm instead of your elbow pivot. Two tips to avoid this mistake are to only pivot at your elbows and keep your head in line with your body.
The toughness level of this exercise is a 4 out of 10 due to the isolation on the Triceps.
12. Skull Crushers
Skullcrushers is a weighted dip alternative that works on the pectoralis and the Triceps. This exercise is good for weightlifters and bodybuilders who want to build their arms and their chest.
Alternatives of this exercise include tricep kickbacks, hex press, diamond pushups, close grip push-ups, and bench press. Users need to avoid moving their entire arms instead of just moving at their elbows. Two tips to keep in mind are to keep your arms insight to your head and keep your head against the backrest.
The toughness level of skull crushers is a 5 out of 10 due to the coordination required.
13. Single-Arm Resistance Band Extensions
Single-arm resistance band extensions are a ring dips alternative that works on the triceps brachii on the ABC of the arms. This exercise is good for athletes who need to build one-sided power and strength and balance out any muscular imbalances. Beginners will find this exercise tough on their shoulders and Triceps without needing to use heavyweights.
Alternatives of this exercise include double-arm resistance band extensions, overhead tricep dumbbell extensions, overhead barbell tricep extensions, lying skull crushers, and seated tricep overhead extensions. One mistake to avoid during this exercise is letting your elbow flare out. Users can prevent this mistake by keeping their elbows tight to their ears to maintain a good posture.
The toughness level of his exercise is a 4 out of 10 due to the lightweight equipment and easy form.
What to know about Dips alternatives?
Alternatives to bench dips can be helpful for advanced users and beginner users alike who want to try a variation of the dip. Instead of building up to a dip and not being able to do the exercise for beginners, new gym-goers can use a dips machine alternative to get a similar benefit to their chest and tricep muscles.
Furthermore, advanced users can try other dip alternatives that can work their chest and Triceps to varying degrees based on their needs, whether they are athletes, weightlifters, or bodybuilders.
Which Dips alternative is beginner friendly?
The dips altenatives that are beginner-friendly are the single-arm resistance band extensions, pec deck machine, incline pushup, and overhead triceps extension.
Which Dips alternative is better for chest?
The dip alternatives that are better for building muscle with chest workout exercises include the pec deck machine, incline push up, decline bench press, cable crossovers, bench press, and push-ups.
Which Dips replacement exercise is better for Triceps?
The best dips replacement exercises for Triceps include the overhead tricep extension, diamond push ups, hex dumbbell press, skull crushers, and tricep kickbacks.
Which Dips substitute is better for strength?
The best dips substitutes for upper-body strength and power include push ups, bench press, and decline bench press.
When should an athlete use the Dips alternative for exercise?
Athletes should find dips alternatives when they need to build upper-body strength and power. Instead of focusing solely on Triceps, which is a smaller muscle group not required in many sports, they should focus on upper-body strength by using the bench press, pushups, decline bench press, and inclined push up for beginner athletes.
What are the advantages of modifying Dips?
The advantage of modifying dips is to make an exercise easier for beginners and novice athletes who need to reap the same muscular benefits without performing an unsafe movement.
Can Dips alternatives replace the Dips?
Yes, dip alternatives can replace dips for athletes who cannot use the dips to move their own body weight and tax their core. Since dips are a strenuous exercise, beginners can still tax their pectorals and their Triceps by using dip variations.
What are the Dips Variations?
No dip bar? Not to worry, here you can see the variations of the dips.
- Pushups
- Dumbbell Flys
- Cable Crossovers
- Bench Press
- Diamond Push-Ups
- Overhead Tricep Extension
- Decline Bench Press
- Hex Dumbbell Press
- Pec Deck Machine
- Incline Push Up
- Tricep Kickbacks
- Skull Crushers
- Single-Arm Resistance Band Extensions
