14 Best Chest Dip Alternatives (Substitutes From A Trainer)

1. Decline Bench Press

To target the lower pectoral muscles, try this inverted version of a typical bench press. It decreases strain on your shoulders and back while transferring that extra effort to the lower chest.

I've always found that my clients can lift more weight using this variation of the bench press. Plus, it's an excellent substitute for chest dips as it hits all the same muscles (chest, triceps, and shoulders).

However, I do recommend using a spotter for this exercise, you don't want to get stuck under a loaded barbell on a decline bench press. If you don't have the necessary equipment or find this exercise challenging, try out decline bench press alternative exercises.

Benefits:

• Develops your lower pecs.
• You can lift more weight compared to regular bench press.

How to do it:

1. Set your bench in a decline position so that your head will be near the floor with your legs elevated.
2. With feet secured and the barbell overhead at eye level, reach up and grip the bar with an overhand grip slightly wider than shoulder width.
3. Lift the bar, keeping elbows locked, and slowly lower the bar to your chest with your elbows now angled away from the body at 45-degree angles.
4. Push the barbell away from your chest (squeezing your chest muscles).
5. Repeat.

Related Article - Which Types Of Lifts Require Spotters

2. Lying Down Tricep Extension

This chest dip alternative isolates your triceps, working them through a wide range of motion. It's a fairly simple movement which doesn't require a lot of weight, making it ideal for all ability levels. 

You can perform this movement using two dumbbells or one. I'm a big fan of uni lateral training, so I often perform this substitute for chest dips using one arm at a time. 

By working one side at a time, you eliminate muscular imbalances (it can happen to use all). 

Benefits:

• Helps fix muscular imbalances.
• Isolates your triceps.

How to do it:

1. Lie on a flat bench with a dumbbell in your hand. 
2. Lift the dumbbell above your chest with your arm straight. 
3. Lower the dumbbell past the side of your head (thumb pointing to the floor). Stop at the bottom when your tricep is fully stretched. 
4. Push the dumbbell upward back to the starting position. 
5. Repeat and complete your set. 

This movement is also a great alternative to barbell rows!

3. Pec Flys (Chest Dips Alternative With Dumbbells)

Also known as a dumbbell chest fly, this exercise targets the pectoralis muscles and can quickly add strength and definition to the upper chest.

This substitute for chest dips isolates your chest muscles while working them through a large range of motion. As your chest muscles stretch you'll feel one hell of a burn in your pecs. 

Who needs chest dips, when you've got this alternative in your workout?

Best of all, it's not difficult and it can be performed by all ability levels. 

Benefits:

• Works your chest through a wide range of motion.
• Isolates your chest muscles.

How to do it:

1. Lie on a flat bench facing the ceiling.
2. Hold a dumbbell in each hand.
3. Lift the weights directly over your chest. 
4. Your arms should be extended upward completely, but without locked elbows (keep them bent just a bit).
5. Slowly lower your arms out to either side, stopping at your shoulder level.
6. Bring the weights back up over your chest, but rely more on your chest muscles than the arms.
7. At the top, focus on squeezing the pectoralis muscles together briefly, then release.
8. Lower the dumbbells out to the side again and repeat the exercise.

Related Article - Best Alternatives For Incline Dumbbell Press

4. Push Up (Chest Dips Alternative For At-Home)

This classic move may not be too exciting, but its simplicity is exactly how it became a staple in the fitness world.

Your pecs, several shoulder muscles, and triceps all see significant activity during push-ups, and the stabilizers in your back and core get a boost, as well.

I love the push-up as it can easily be modified to make it easier or more difficult depending on your needs. 

• To make it tougher, elevate your feet. 
• To make it easier, raise your hands or put your knees on the floor. 

Try it out, I'm sure you'll love it.

Benefits:

• Can be performed anywhere. 
• Uses your body weight.
• Suitable for all abilities.

How to do it:

1. Assume a plank position: palms on the floor (you can use a mat for comfort) with your hands under your shoulders and your legs straight behind you. Make sure your core is engaged so that you maintain proper form during the exercise.
2. Slowly lower your chest towards the floor. Do not lie down, bend or curve the back, or lower your knees to the mat.
3. Using your arms and chest push yourself back to the starting position.
4. Repeat. 

Further Reading - Push Ups Vs Bench Press

5. Close Grip Bench Press

As its name implies, this bench press requires a narrower grip on the barbell than you might normally use.

By shifting your hands closer together, you work out your triceps more heavily than the pectoralis muscles. A spotter is recommended for this chest dip alternative.

Benefits:

• Emphasizes your triceps.
• You can overload your triceps.

How to do it:

1. Lie down on a flat bench, facing the ceiling, and grip the barbell with hands at shoulder width or a little bit closer.
2. Lift the bar, keeping your core engaged and shoulders together.
3. Lower the bar to your chest slowly, keeping your elbows tucked in to your sides.
4. Push the barbell upwards using your triceps.
5. Repeat.

6. Bench Dips

While the chest dips are performed on a machine or parallel bars, the bench dip uses... you guessed it, a bench. 

The bench dips is a great chest dip substitute which shifts the focus onto your triceps. I often add this exercise near the end of my chest and triceps workout to give my arms some extra volume and a great pump. 

You can do this exercise almost anywhere using bed frames, chairs, park benches, bath tubs, stairs, and more. 

One thing to note is that they can place stress on your shoulders and wrists. I've had a few clients mention this to me in the past. 

Benefits:

• Triceps focused. 
• Uses your body weight.
• You can do them anywhere, even hotel rooms.

How to Do It:

1. Sit on a bench (or elevated platform). 
2. Place your feet out straight in front of your body. 
3. Put your hands on the edge of the bench just outside of your hips. Your fingers should be facing outwards. 
4. Lift your body weight using your arms. 
5. Lower your body towards the floor by bending your elbows to 90-degrees.
6. Push upwards to complete your rep. 
7. Repeat.

7. Cable Machine Tricep Pushdown

This substitute for chest dips isolates the triceps and is an incredibly simple, yet effective movement suitable for all ability levels. Best of all, you don't need to lift a ton of weight for it to work.  

If you don't have access to a cable machine, it can be swapped for a resistance band wrapped around a secure anchor point. 

Benefits:

• Isolates your triceps.
• Suitable for all abilities.

How to do it:

1. Facing a cable machine with the bar at your chest, grab it with your palms facing downward, hands shoulder-width, and brace your abdominals.
2. Tuck your elbows into your sides.
3. Bending only at your elbows, push the bar down, bringing it toward your hips.
4. Slowly bring the bar back to the starting position.
5. Repeat.

Also See - Best Cable Crossover Machine Reviewed

8. Dumbbell Tricep Kickbacks

If you want to isolate your triceps, the dumbbell kickback is an excellent substitute for chest dips. It’s simple enough for beginners, yet adaptable, so any fitness level can adjust the weight or reps and see results. 

This exercise was one chest dip alternative was one of the very first exercises I performed as a teenager, and it helped me fill out my t shirt. 

Benefits:

• Doesn't require a lot of weight.
• Easy for beginners to learn.
• Isolates the triceps.

how to do it:

1. With your knees bent and feet close together, hold a dumbbell in each hand and lean forward a bit, back straight.
2. Bend your elbows, lining up the upper arms with the back so that your biceps point towards the floor.
3. Lift the dumbbells backward, straightening your arm without moving your triceps.
4. Focus on moving only your elbow joint, as this motion engages the triceps despite it remaining motionless.
5. Slowly bring the dumbbells back to the starting position.
6. Repeat.

9. Dumbbell Hex Press

A hex press targets the chest while reducing strain in the shoulder area compared to other press exercises. 

During this substitute for dips, your triceps activation is increased due to your elbow position being closer to the body. This allows you to develop stronger and more defined triceps, giving you bigger arms in the process. 

Who doesn't want an impressive set of arms, right?

One thing I must mention is that while it does remove stress from your shoulders, I found it places more force through your wrists. This shouldn't be an issue if you keep your wrists straight and use the correct form. 

How To Do It:

1. Lie down on a flat bench and hold a dumbbell in each hand, with palms facing inward.
2. Lift and press the dumbbells together over your chest.
3. While maintaining that contact, slowly bring the dumbbells to your chest. Your arms should create a sort of triangle shape while you do this.
4. At your chest, pause for a bit and then lift the weights again, squeezing your pectorals once your arms are back overhead.
5. Repeat.

Further Reading - Barbell Vs Dumbbell Bench Press

10. Ring Or Straps Chest Press

Also known as a suspended chest press, this exercise mimics the motions of a chest dip or parallel bar dip. Besides the shoulders and chest, it also targets your core heavily.

This is a challenging movement, however you can adjust the difficulty by moving your feet. The more upright you are the easier it will be. 

I rarely use this movement with my clients unless they've developed base strength by performing other exercises.

Try it out, but if it's too difficult, use another exercise in it's place like the dumbbell hex press or diamond push up. 

Benefits:

• Uses your body weight. 
• You can do them almost anywhere.
• Minimal equipment required.

how to do it:

1. Grab the handles of your straps with the anchor point behind you.
2. Keep arms straight and the handles at your shoulders.
3. Lower yourself slowly until your chest meets your hands, as though doing a push-up. Be sure to keep your elbows level with the shoulders.
4. Raise yourself back up by pushing your body upwards squeezing your triceps and chest.
5. Repeat.

Also Check Out - Best Suspension Trainers For Home Gyms

11. Plate Pinch Press 

A plate pinch press, also called a Svend press, is an excellent chest exercise targeting the upper and lower chest muscles. This exercise is perfect for adding to the end of your workout in order to obtain a solid pump. 

It's ideal for those looking to increase muscle mass without overloading the triceps or shoulders. Additionally, the light weight used makes it suitable for injury rehab too.

Benefits:

• Suitable for all abilities.
• Great for injury rehab.

How to do it:

1. Stand up straight, with your feet shoulder-width apart and knees unlocked.
2. Select two lightweight plates (either two 5-pound plates or two 10-pound plates) and position them in between your hands. Your palms should be facing in, at around chest height, with your fingers pointing forward.
3. Extend your arms forward, squeezing the weight plates together.
4. Keep your arms up as you extend, ensuring your hands are at shoulder height when fully extended.
5. Bring your hands back in toward your chest to complete the rep.
6. Repeat. 

12. Cable Chest Flys 

If you’re looking for a machine-based chest dip alternative, cable chest flys are an excellent choice. This exercise is ideal for building the pecs without placing significant strain on the shoulder or elbow joints.

You can target either the upper, the lower, or the mid-portion of your pec muscles by simply adjusting the anchor point of the cable.

A low anchor will work the upper chest, while a high anchor point will work the lower chest. Placing the anchor in the middle targets your mid-chest.

Benefits:

• Doesn't need a lot of weight. 
• Fully adjustable, targeting specific areas of the pecs.

how to do it:

1. Starting with a low anchor point, grab the handles with your arms out at around a 15 to 30-degree angle.
2. Take one or two steps forward until you feel a stretch in your pecs.
3. Stagger your feet, but maintain a hip-width stance for stability. 
4. Retract your shoulder blades as you would do for a bench press.
5. Pull the cables upwards, internally rotating your arms to where your thumbs are touching at the top of the movement.
6. In a slow and controlled motion, reverse the movement while externally rotating your hands back to the starting position.
   
7. Repeat

Related Article: Best Chest Fly Alternatives

13. Banded Chest Press 

One of Sylvester Stallone's favorite ways to work out is to use resistance bands rather than weights. The banded chest press is similar to a standard dumbbell or barbell chest press, except that it’s performed in an upright standing position.[1]

This alternative exercise is ideal for people with a back injury who aren’t able to lay down and is also an excellent rehab exercise for the shoulders.

Since a banded chest press is non-fatiguing, you can add it to the end of your workout and aim for high reps.

Benefits:

• Great if you're travelling or on the move.
• You can do them almost anywhere.

How to do it:

1. Attach the resistance bands to a secure anchor point.
2. Facing outward, grip the band/handles in each hand and position the straps around chest height.
3. Ensure that your elbows are bent at a 90-degree angle, with both your upper and lower arms parallel to the floor.
4. Take one or two steps forward until you feel resistance and position your feet in a staggered stance.
5. Press your arms forward, extending them straight in front of you.
6. In a slow and controlled manner, reverse the movement back to the starting position. 
7. Repeat.

Further Reading - Do Resistance Bands Build Muscle?

14. Diamond Push-Ups 

Diamond push-ups, also known as triangle push-ups, are an advanced version of the traditional push-up that bring with them a host of diamond push-up benefits.

This chest dip alternative exercise primarily targets your triceps and works your pecs and deltoids.

They're an excellent close grip bench press alternative that you can perform pretty much anywhere. All you need is your body weight and some space. 

Who needs close grip bench press, right?

Benefits:

• Uses body weight. 
• Doesn't require much space.
• Develops your pecs, triceps, and delts.

How to do it:

1. Assume a push-up position on the floor.
2. Bring your hands together, forming a diamond/triangle shape with your thumb and index fingers.
3. Position the diamond in such a way that it will meet the center of your chest at the bottom of the push-up.
4. Keeping a straight back with knees locked. Ensure that your hips don’t dip and that you pull your elbows in as you descend down into the push-up.
5. Once at the bottom, push your body upward back to the starting position. 
6. Repeat.