15 Effective Dip Alternatives and Substitutes (With Pictures)

If you are here, we can be pretty sure that you are looking for an exercise to replace dips. Isn’t it? Well, we can assure you that you are on the right page. If you are someone who finds it difficult to perform the regular parallel bar dips or your gymnasium doesn’t have a dip station, this post is going to be for you.

Dips have always been a fundamental exercise of any weight training routine. Being a compound movement they primarily target your chest, triceps, and anterior deltoids. Some people claim that dips are equivalent to squats for the upper body. Hence, by neglecting such an effective movement altogether, you will be leaving a lot of your potential gains on the table.

In order to ensure that you get the maximum gains from your training sessions, here we will let you know about 15 effective dip alternatives. You can incorporate these exercises into your exercise routine to work on your upper body pushing strength as well as to enhance your overall muscle gains. Let’s get started.

15 Effective Dip Alternatives

Dips are undoubtedly a great movement that trains your triceps and pecs. But if you find performing the dips a bit challenging, the exercises to replace dips mentioned in this post will serve you pretty well. Even though most of them will not be mimicking the exact movement pattern of a dip, they will hit the same muscle groups that usually get targeted while performing a dip.

Diamond Push-Ups

If your gymnasium doesn’t have a dip station and you are looking out for a bodyweight exercise to target your triceps and inner pecs, performing diamond push-ups will get that job done.

Why is it important?

Diamond push-ups keep your body in a position that maximizes the effect of this exercise on your triceps. Hence, it serves as a great alternative to tricep dips. Since this movement only uses your body weight as resistance, you can perform this exercise almost anywhere.

Instructions

• Initiate the movement by getting in a pushup position with your hands close together.
• Form a diamond shape by placing the thumb and the index finger of both hands together.
• Ensure to place your hands under your lower chest.
• Now inhale and slowly lower your torso towards the ground as if you are performing a regular push-up.
• Once your torso almost touches the floor, press yourself back up.
• Repeat for the desired number of repetitions.

Weighted Bench Dips

Weighted bench dips are an excellent pushing exercise that can add inches to your triceps. They act as the perfect substitute for tricep dips.

Why is it important?

Weighted bench dips put your triceps to work in the same range of motion as you get to experience while performing a dip on the parallel bars. The resistance in this exercise comes from both body weight as well as free weights kept on your lap. All this makes this exercise a great mass building movement.

Instructions

• Initiate the exercise by placing two benches parallel to each other.
• Place your hands on the edge of a bench behind your body. Your thumbs must be facing each other.
• Then extend your legs and rest them on the bench placed in front of you.
• For added resistance, place weight plates on your thighs.
• Now lower yourself by bending your elbows until your upper arms are almost parallel to the ground.
• Press yourself back up to the starting position by extending your elbows.
• Repeat for the desired number of reps.

While performing weighted bench dips, make sure to not over stretch your shoulders. It may lead to shoulder impingement.

Dumbbell Push-Ups

If you are unable to feel your pecs while performing the standard push-ups, try your hand on performing the dumbbell push-ups. This movement is not as easy as it looks. You will have to maintain a decent amount of body balance while performing it. 

Why is it important?

If you are looking out for a bodyweight movement that can serve as a dip replacement exercise, dumbbell pushups can cater to your requirements well. Apart from allowing you to stabilize your shoulders and triceps, this exercise promotes both strength and muscle gains in the upper body.

Instructions

• Place a pair of dumbbells on the floor and keep them slightly wider than your shoulder width.
• Now grip the dumbbells with your palms facing towards each other. Get into a push-up position keeping your body in a straight line.
• Lower your torso towards the ground mimicking a regular push-up.
• Once your chest is almost touching the floor, pause for a second and then press yourself back up to the starting position.
• Repeat for the desired number of repetitions.

Close Grip Bench Press

A close grip bench press is just a variation of the regular bench press that allows you to target your triceps more effectively.

Why is it important?

The best thing about performing a close grip bench press is that it minimizes the stress on your shoulders when you perform it. Acting as a standard alternative to tricep dips, this exercise contributes towards building up mass and strength in the triceps.

Instructions

• Lie down on a flat bench and grip the barbell with a narrow grip.
• Keeping your shoulders retracted, unrack and lift the barbell until your arms are completely extended. Don’t make the mistake of locking out your elbows while performing this exercise.
• Inhale and lower down the barbell slowly until it touches your lower chest.
• Pause for a second and press the barbell back up towards the starting position and exhale.
• Repeat for the desired number of repetitions.

Neutral Grip Dumbbell Bench Press

Neutral grip dumbbell bench press mimics the movement pattern of dumbbell pushups. The only difference between them is that the former is done on a bench whereas the latter can be done almost anywhere with a pair of dumbbells.

Why is it important?

Just like the close grip bench press, the neutral grip dumbbell bench press also minimizes the stress on your shoulders and trains your triceps and inner chest fibers effectively.

Instructions

• Lie down on a flat bench holding a dumbbell in both hands.
• Position your hands in a manner that your palms face each other. Keep your elbows tucked by your side. The dumbbells must be lying just above your chest height.
• Press the dumbbells up mimicking a regular close grip bench press movement extending your elbows completely.
• Contract your chest muscles at this point for a second.
• Lower the dumbbells back towards the starting position.
• Repeat for the desired number of repetitions.

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Decline Barbell/Dumbbell Bench Press

Decline barbell/dumbbell bench press is an ideal substitute for parallel bar chest dips. To perform this exercise you just need to have a decline bench and some free weights.

Why is it important?

Decline bench press primarily targets your lower chest fibers. Since its execution comprises a pushing motion, your triceps automatically tend to get involved.

Instructions

• Lie down on a decline bench and grip the barbell slightly wider than your shoulder width. Make sure your legs are under the footpads.
• Keeping your shoulders retracted, unrack the barbell and extend your elbows lifting the barbell just above your lower chest.
• Now inhale and lower the barbell until it touches your sternum.
• Pause for a second and feel your pectorals getting stretched.
• Now press the barbell back up to the starting position extending your elbows completely and exhaling.
• Repeat for the desired number of repetitions.

You can also use dumbbells instead of a barbell while performing this exercise. The use of dumbbells will provide you with a greater range of motion and better contraction in your pecs.

Standing Decline Cable Press

When you perform any exercise by using cables, it allows you to train the target muscles with continuous tension. A standing decline cable press is no different in this regard.

Why is it important?

Standing decline cable press allows you to train your pecs with a full range of motion. You wouldn’t be able to do so while performing a standard barbell or dumbbell bench press. You can also train your pecs and triceps with heavyweights on this movement. This makes the standing decline cable press an effective weighted dips alternative.

Instructions

• Initiate the movement by setting the pulleys on a dual cable just above your head.
• Get into a staggered stance (keeping one foot in front of the other) holding the cables and step forward ensuring to get a decent stretch in your pecs. Your elbows must be bent at a 45-degree angle.
• Now push your arms down, extending your elbows completely. Your hands must almost be in line with your waist level in the concentric phase of this exercise. Squeeze your pecs for a second in this position.
• Now slowly return to the starting position.
• Repeat for the desired number of repetitions.

Pec Deck Machine

When you use a pec deck machine to train your chest muscles, it not only targets your chest but also assists in training various supporting muscle groups. A pec deck machine provides a great workout to your pec major, pec minor, serratus anterior as well as anterior deltoids.

Why is it important?

The pec deck machine mimics the movement pattern of a dumbbell fly. It allows you to maintain constant stress on your pecs which makes it an ideal exercise for training your chest muscles.

Instructions

• Position yourself comfortably on the seat of a pec deck machine keeping your back straight and your feet firmly planted on the floor.
• Now grab the handles of the pec deck machine keeping your elbows slightly bent.
• Keeping your chest puffed up, pull the handles close together until they almost touch in front of your chest.
• Squeeze your pecs in this position for a moment.
• Now slowly return to the starting position in a controlled motion.
• Repeat for the desired number of repetitions.

Hex Dumbbell Press

When you perform a hex dumbbell press, you keep your wrists in a neutral position. This takes out the stress from your wrists and shoulders while you perform this movement.

Why is it important?

Serving as a dip replacement exercise, hex press allows you to effectively train your triceps and inner chest. Even if you perform this exercise with lighter weights, you would be able to notice significant stimulation in your chest fibers. 

Instructions

• Lie down on a flat bench holding a dumbbell in each hand.
• You must position the dumbbells above your chest pressing them together.
• Now press the dumbbells upwards by extending your elbows.
• Hold this position for a while squeezing your pecs together.
• Now lower the dumbbells back to the starting position.
• Repeat for the desired number of repetitions.

Note: While performing this exercise you must ensure to keep the dumbbells pressed together at all times.

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Cable Crossovers

Cable crossovers are a great exercise to be performed at the end of a chest training session. This exercise trains your pecs in their full range of motion and also allows you to maximize peak contraction in the pecs.

Why is it important?

Cable crossovers provide you the opportunity to hit your pec fibers with different angles. Working as a dip alternative movement, high-to-low cable crossovers target your lower chest muscles just like parallel bar dips.

Instructions

• Initiate the movement by setting the pulleys on a dual cable just above your head.
• Hold the D-bars in a pronated grip and get into a staggered stance, distancing yourself from the pulley until you feel a stretch in your pecs.
• Keeping a slight bend in your elbows pull your arms together until they meet at your waist level in front of your body.
• Hold this position for a second and contract your pecs as hard as you can.
• Now slowly return to the starting position.
• Repeat for the desired number of repetitions.

While performing cable crossovers, make sure to pull the cables with your pecs. There should be little to no involvement of your shoulder joints in performing this movement.

Skull Crushers

Skull crushers are often regarded as the king of all the tricep exercises. When performed correctly skull crushers contribute towards both strength as well as hypertrophy gains for the triceps.

Why is it important?

If your triceps lack the foundational strength that is required to perform parallel bar dips and you are willing to make them strong, skull crushers can serve you pretty well in that regard. You can incorporate this exercise as a substitute for tricep dips into your workout routine.

Instructions

• Start this movement by lying down on a flat bench.
• Grab an Ez bar and extend your arms upwards.
• Now lower your forearms towards your face keeping your upper arms steady until you feel a stretch in your triceps. You must ensure to not flare out your elbows while performing this exercise.
• Lift your forearms back up to the starting position by straightening your elbows and flexing your triceps.
• Repeat for the desired number of repetitions.

Overhead Tricep Extensions

Overhead tricep extensions are another great exercise that enhances your tricep gains. If you perform them with a proper form, you would surely be able to establish a great mind-muscle connection with your triceps.

Why is it important?

The best thing about overhead tricep extensions is that this exercise allows your triceps to do the maximum amount of work. This movement hits all three heads of your triceps effectively.

Instructions

• Initiate the exercise by either standing or sitting on a bench holding a dumbbell in each hand.
• Raise your hands vertically over your head in a straight line. Keep a slight bend in your elbows.
• At this point, your upper arms must be almost touching your ears.
• Keeping your upper arms in a fixed position and pointing your elbows towards the ceiling, slowly lower the dumbbells until your forearms are slightly below parallel to the floor.
• Now lift the dumbbells to get back to the starting position. Make sure to flex your triceps at this point.
• Repeat for the desired number of repetitions.

Tricep Kickbacks

Tricep kickbacks are one of the most preferred isolation exercises for the triceps. If you want to maximize the peak contraction on your triceps, tricep kickbacks will get that job done perfectly.

Why is it important?

Tricep kickbacks are an extension exercise for the triceps. They subject them to their full range of motion. If you want to carve horseshoe-shaped triceps, tricep kickbacks will cater to your requirements pretty well.

Instructions

• Stand beside a flat bench holding a dumbbell in your right hand.
• Now place your left hand and your left knee on the bench bending at your hips and keeping your torso almost parallel to the floor.
• Keeping a 90-degree bend in your elbows, lift your right arm until your upper arm is in line with your torso.
• Straighten your right arm by moving the weight backward.
• Squeeze your triceps in this position and hold this position for a second.
• Slowly return to the starting position.
• Perform 10-12 repetitions on each arm.

Plate Pinch Press

The execution of a plate pinch press might look different from the regular presses and flys, nevertheless, they train your chest fibers pretty well.

Why is it important?

When you perform a plate pinch press, you subject your inner chest to constant tension which not only promotes growth but also establishes a better mind-muscle connection.

Instructions

• Initiate the exercise by squeezing two 5-10 lbs plates in between your palms. Your palms must be in front of your chest.
• Keeping your back straight and your shoulders retracted, extend your arms by straightening your elbows.
• You must extend your arms in a slightly upward direction. When your arms are fully extended the plates must be in line with your face.
• Keep squeezing the plates and contract your pecs as hard as possible.
• Return to the starting position.
• Repeat for the desired number of repetitions.

Iso-Lateral Chest Press

Even though the iso-lateral chest press is not very popular gym equipment, it can work as the perfect weighted dip alternative. So if you have one in your gym, start using it to boost your chest and tricep gains.

Why is it important?

When you use an iso-lateral chest press, the setup of this machine allows you to specifically train your lower chest and triceps. You can also load this machine with a considerable amount of weight.

Instructions

• Position yourself comfortably on the seat of an iso-lateral chest press equipment. Keep your back straight and chest puffed up.
• Now grab the handles of the iso lateral chest press station. Your upper arms must be making a 45-degree angle with your torso.
• Now press the handles until your arms are fully extended. Don’t lock out your elbows while performing this movement.
• Hold this position for a second, squeezing your chest as hard as possible.
• Slowly return to the starting position.
• Repeat for the desired number of repetitions.

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Final Words

You can choose one or two of the above-mentioned exercises as a dip alternative. Those exercises will not only allow you to train your pecs and triceps adequately but will also prepare your body to be able to perform the regular parallel bar dips. Try your hands on the above-mentioned exercises and find out which one works the best for you. You will surely experience a noticeable improvement in your chest and tricep gains.