Published on May 26, 2021
Updated on March 25, 2023
Dips build mass in the upper body and strengthen those muscles using your body weight. They’re an incredibly powerful exercise for any fitness level, so much so that many gyms offer dip machines that aid with balance and proper form.
If your gym doesn’t offer a dip machine, however, or if you’d like to work out your arms and chest in your home gym instead, there are substitutions. You might decide to perform similar but different exercises or add a freestanding commercial dip station to your garage gym.
In this guide, you’ll learn the benefits of regular chest dips, 14 highly effective alternatives, and how to safely perform chest dips, so you don't injure or strain yourself during a workout.
Table of Contents
14 Alternatives To Chest Dips Exercises
If you can’t do chest dips due to a lack of equipment or certain physical limitations, there are alternative dip exercises that will give you identical or similar benefits.
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. A spotter is recommended for this exercise.
Set your bench at an incline of about 30 degrees, so that your head will be near the floor with your legs elevated. If you need a less severe slope, adjust until you’re comfortable. With feet secured and the barbell overhead at eye level, reach up and grip the bar. Your hands should be just beyond your shoulder width, palms out.
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. Slowly lift again, once more locking elbows. Repeat.
Tips From A Trainer!
For this exercise, focus on bringing the bar towards the bottom of your chest and explode upwards using your full range of motion. Use a spotter for more controlled and safe lifting.
Related Article - Types Of Lifts That Require A Spotter
2. One Arm Rows
This chest dip alternative targets your latissimus dorsi muscles and other areas of the back, one side at a time.
Lean on a bench with one leg and the corresponding hand. With your free hand, hold a dumbbell with your palm inward and your arm extended downward. Your back should be straight while you are bent at the waist.
Lift the weight to your chest. Take care to use your back and shoulder for this instead of relying too heavily on your arm muscles. Slowly return to starting position, then repeat.
This movement is also a great alternative to barbell rows!
Tips From A Trainer!
This exercise can be really great for hypertrophy training. If you want to, you can go pretty heavy on this one since the risk of injury is fairly low. However, always consult a physician if you have concerns.
3. Pec Flys
Also known as a dumbbell chest fly, this exercise targets the pectoralis muscles and can quickly add strength and definition to the upper chest.
On a flat bench, lie down facing the ceiling. Hold a dumbbell in each hand. You can begin with the weights resting on your upper thighs, palms in, and use your legs to help lift the weights directly over your chest. Your arms should be extended upward completely, but without locked elbows (keep them bent just a bit).
Slowly lower your arms out to either side, stopping at your shoulder level.
Bring the weights back up over your chest, but rely more on your chest muscles than the arms. At the top, focus on squeezing the pectoralis muscles together briefly, then release. Lower the dumbbells out to the side again and repeat the exercise.
Tips From A Trainer!
This is an exercise where you'll want to avoid going too heavy. Grab some lighter dumbbells and focus on slowly lowering them until you feel a stretch in your chest. It can be a bit tough on the shoulder joints, so if you feel any pain, consider choosing a chest fly alternative.
4. Push Up
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.
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.
Slowly lower your chest towards the floor. Do not lie down, bend or curve the back, or lower your knees to the mat. Raise yourself back up. Repeat.
Tips From A Trainer!
Don't underestimate the power of bodyweight movements such as this one. They help strengthen joints, insertions, and build overall functional fitness. Keep reading for more push up variations!
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.
Lie down on a flat bench, facing the ceiling, and grip the barbell with hands at shoulder width or a little bit closer. Lift the bar, keeping your core engaged and shoulders together. Lower the bar slowly, and then repeat.
Tips From A Trainer!
One important thing to remember for this lift is to ensure you don't tuck your elbows too close to your body. They should not be touching your sides when you lower the bar.
6. Parallel Bar Dip
Unlike a dip performed against a bench or chair, this exercise allows for better form because you can dip your bodyweight down versus backward. You can perform these on a dip machine or a set of gymnastics bars, or purchase a set of dip bars for home use.
Stand between the bars. Adjust the bars to your height or, if the bars are stationary, use a riser so that you can comfortably lift and lower yourself. Grip a bar in each hand and lift yourself up, with your arms fully extended and elbows locked. Your neck and spine should be aligned.
Slowly lower your body, bending the elbows, until you feel a pull or stretching sensation in the chest. Your elbows will be at about 90-degree angles. Slowly push yourself back up, activating the triceps once you reach the top. Repeat.
Tips From A Trainer!
If you lean forward during this exercise, you'll activate your chest more. If you remain more upright, you'll activate more of your triceps.
See Also - Best Parallel Dip Bars For Home Use
7. Cable Machine Tricep Pushdown
This exercise targets the triceps, so it’s especially effective at defining the upper arms. The machine can be swapped for a resistance band wrapped around a secure object.
Facing a cable machine with the bar at your chest, grab it with your palms facing downward, hands shoulder-width, and brace your abdominals.
Push the bar down, bringing it toward your hips with your elbows close to your body until your arms are extended completely. Slowly bring the bar back to the starting position. Repeat.
Tips From A Trainer!
You can do tricep pushdowns with many different attachments, such as ropes, EZ curl bars, and straight bars, so try to mix it up to add some variety to your workout.
Also See - Cable Crossover Machine Reviews
8. Dumbbell Tricep Kickbacks
To target the triceps more effectively than a bicep curl, try a dumbbell kickback. It’s simple enough for beginners, yet so adaptable any fitness level can adjust the weight or reps and see a good challenge.
With your knees bent and feet close together, hold a dumbbell in each hand and lean forward a bit, back straight. Bend your elbows, lining up the upper arms with the back so that your biceps point towards the floor.
Lift the dumbbells backward, straightening the arm without moving your tricep. Focus on moving only your elbow, as this motion engages the tricep despite it remaining motionless. Slowly bring the dumbbells back to the starting position. Repeat.
Tips From A Trainer!
This is another movement that I don't recommend going too heavy on. You want to isolate the tricep heads to ensure max results.
9. Dumbbell Hex Press
A hex press targets the chest while reducing strain in the shoulder area compared to other press exercises. Lie down on a flat bench and hold a dumbbell in each hand, with palms facing inward.
Lift and press the dumbbells together over your chest. While maintaining that contact, slowly bring the dumbbells to your chest. Your arms should create a sort of triangle shape while you do this.
At your chest, pause for a bit and then lift the weights again, squeezing your pectorals once your arms are back overhead. Relax and repeat.
Tips From A Trainer!
You will likely be able to lift more weight compared to a normal dumbbell press. Remember to maintain good form even if you're lifting heavier than normal.
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.
Grab the handles of your straps with the anchor point behind you. Keep arms straight and the handles at your shoulders. 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. Raise yourself back up by squeezing your arms together. Repeat.
Tips From A Trainer!
To make this exercise harder, simply move your feet closer to the anchor point. To make it easier, just move your feet further away from the anchor point.
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.
Stand up straight, with your feet shoulder-width apart and knees unlocked. 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.
Next, extend your arms forward, squeezing the weight plates together. Keep your arms up as you extend, ensuring your hands are at shoulder height when fully extended. Bring your hands back in toward your chest to complete the rep. Repeat.
Tips From A Trainer!
This is a great chest accessory movement. I recommend doing these reps slowly and try to squeeze your chest the entire time to exhaust your muscle fibers.
Also See - Dumbbell Chest Workouts Without A Bench
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.
Starting with a low anchor point, grab the handles with your arms out at around a 15 to 30-degree angle. Next, take one or two steps forward until you feel a stretch in your pecs. Position your feet in a staggered stance for best stability. Before you begin the exercise, retract and depress your shoulders as you would do for a bench press.
Additionally, rotate your shoulders to lengthen your pecs. Next, pull the cables up, internally rotating your arms to where your thumbs are touching at the top of the movement. Focus on pulling your elbows in toward each other while doing this portion of the exercise.
In a slow and controlled motion, reverse the movement while externally rotating your hands back to the starting position. Ensure a straight back throughout the exercise and aim for a lighter weight with 15-20 reps per set. Adjust the anchor point to target each portion of your pec for each set. So, for set 1 you’ll have a high anchor, set 2 a mid anchor point, and for set 3 a low anchor.
Tips From A Trainer!
One of my favorite ways to utilize this movement is to turn it into a super tri-set. Start with the anchor point at the lowest setting and complete 5 reps. Immediately after, move the anchor point to the middle for another 5 reps. Finish it off by moving the anchor point to the top and completing 5 more reps.
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.
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.
Facing outward, grip the band/handles in each hand and position the straps around chest height. Ensure that your elbows are bent at a 90-degree angle, with both your upper and lower arms parallel to the floor.
Take one or two steps forward until you feel resistance and position your feet in a staggered stance. Next, press your arms forward, extending them straight in front of you. In a slow and controlled manner, reverse the movement to complete the rep. Repeat.
Tips From A Trainer!
If it's good enough for Stallone, it's good enough for me! To make this movement a little harder, try a thicker resistance band. If you don't have one, try doubling up the band and exercising one side at a time.
Further Reading - Do Resistance Bands Build Muscle?
14. Diamond Push-Ups
Diamond push-ups, also called triangle push-ups, are a more advanced version of the traditional push-up. This chest dip alternative exercise primarily targets your triceps and works your pecs and deltoids.
Related Article - Diamond Push Up Benefits
Bring your hands together, forming a diamond/triangle shape with your thumb and index fingers. Position the diamond in such a way that it will meet the center of your chest at the bottom of the push-up.
Begin in a high plank position, 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. Once at the bottom, push up to complete the rep. Repeat.
Tips From A Trainer!
For an intense HIIT bodyweight session, try adding burpees to each diamond push up rep. Trust me, you'll be feeling the burn.
Benefits Of Doing Regular Chest Dips
Chest dips allow you to target your chest and triceps very precisely compared to other exercises. To perform a chest dip, you lower (dip) yourself between two parallel bars or the handles of a dip station. Variations with benches or chairs are also an option.
Some people secure extra weight to their bodies, increasing the exercise's effectiveness and providing a greater challenge. Others prefer their own weight and nothing else. If you are new to dips, start with your own weight and increase your reps, rather than rushing to add extra weight. This can cause improper form and injury.
On a dip machine, the principle is similar, but you sit or kneel on a bench instead. The machine can be adjusted so that you lift more or less of your own body weight, as is appropriate for your preference and fitness level.
Anyone looking to build more upper body strength will benefit from chest dips, whether you aim to build mass and sculpt your muscles significantly or increase your strength overall.
What Muscles Do Chest Dips And Substitute Exercises Work?
Chest Dips Vs Tricep Dips
Understanding the differences between chest dips and tricep dips will help to ensure a more effective workout. Starting with equipment, both exercises require a dip rack or parallel bars. For a chest dip, you’ll use a wide grip in order to target your chest muscles more. Your legs should be curled in behind you, and you should lean forward slightly, dipping down as far as your shoulder flexibility allows.
For a tricep dip, you’ll instead use a shoulder-width grip in order to isolate your triceps more. For this exercise, you won’t bend your knees as much. Instead, you’ll keep your feet together and positioned more below your body rather than behind. When doing tricep dips, focus on keeping your head and chest up, with your elbows kept close toward your body throughout the movement.
Although a chest dip primarily targets all three sections of the pectoralis major muscle, it also works your triceps too. Additional muscles worked include the delts, pectoralis minor, lats, rhomboids, levator scapulae, and the teres major.
Similarly, tricep dips mostly target your triceps brachii muscle, but also work your pec muscles too. Added to this, tricep dips work the traps, delts, rhomboids, levator scapulae, and serratus anterior muscles as well.
Downsides Of Regular Chest Dips
The downside of regular chest dips is that they require you to lean forward in order to target the pec muscles more. If you’re not properly warmed up, or you just haven’t built up enough shoulder strength, this can place significant strain on your shoulders and lead to possible injury.
Conversely, many people make the mistake of not leaning forward enough. Staying too upright not only removes the focus on the pecs and places it onto the triceps more, but it also causes added strain to the shoulder joint as well.
Another common error made when doing chest dips is to have anterior tilting of the scapula. You should always pull your shoulder blades back and tuck them down before performing the dip, just like you would when doing a bench press.
Not doing this is what causes many people to have shoulder pain after doing chest dips. Before starting with weighted chest dips, it’s important that you master the correct form before beefing up your workout with extra weight.
How To Safely Perform These Exercises (Beginners Guide)
If you don’t have access to a dip machine, you can still perform chest dips using various everyday items. The key is to maintain proper form so the exercise is effective, and so you don’t injure yourself.
Consider using dip belts to add extra weight where needed.
Chairs/Stools
Chair exercises are great for home workouts. There are two main ways to use chairs or stools for chest dips. You can use one chair behind yourself, or two on either side (mimicking parallel bars).
Before you begin, make sure the chair is stable and capable of supporting not only your weight but the intended movement as well. Some chairs may slide or tip when weight is distributed to a certain point versus the entire seat.
To use one chair, stand in front of it and bend down, then plant your palms on the seat while your legs are straight out in front. Alternatively, you can bend your knees as if sitting. Slowly lower yourself, then raise yourself again. Repeat.
If using two chairs, you can either perform the same exercise as above, but with your feet on the second chair (dipping yourself between the two seats), or use the backs or seats of the chairs as parallel bars, with one hand on each.
Kitchen Counters
Face the corner where two kitchen countertops meet, one hand on each side. Lift yourself up, then slowly lower yourself back down. You can also do chest dips against a straight section of countertop for more of a challenge.
Back Of The Couch
If the back of your couch isn’t too broad, you can grip it and more effectively lower yourself into dips than when using countertops or other flat surfaces.
Playground Bars
Several playgrounds have parallel bars installed, along with monkey bars or other play structures you might be able to use for dips. What’s more, they should be able to withstand adult bodyweight better than home playground structures.
Several public parks offer interactive trails. These walking and hiking trails have exercise stations intermittently along the path, where you can find bars and benches to perform dips during a walking or running routine.
People Also Ask (FAQs)
It’s better to give yourself rest days between the same muscle group, so try every other day for chest dips at most. When it comes to alternative exercises, however, you can choose to rotate them so that you’re focusing more on your chest one day, your triceps the next, etc.
Yes: with proper form and consistent implementations, dips and push-ups alone can sculpt the chest muscles for a noticeable change in appearance and strength. Keep in mind that you’ll need to increase your weight or reps (or both) to see continual progress, after a point.
Dips are effective exercises to build muscle strength and mass in the chest overall, but no: they do not specifically target all the upper chest muscles, such as the clavicular head.
You’ll want to do exercises that engage the clavicular head muscle, located below your clavicle bones, as well as the pectoralis muscle group. Facing outward from the dip machine and leaning forward a bit while performing chest dips can help engage these muscles more directly.
If you’re up for the challenge, you might consider adding upper chest dips to your routine. These involve holding two dumbbells on the floor for stability, walking your feet up a wall or other stable, broad surface behind you, and then performing a dip.
You can also try decline push-ups. These exercises mimic traditional push-ups, but your feet are elevated—ideally, at a height that’s level to your shoulders when your arms are extended. This means your back will be parallel to the ground at the top of a push-up, then slanted downward (towards your head) when you are at the bottom.
Conclusion
To quickly and efficiently build muscle in the upper body and upper arms, you can perform chest dips on a dip machine, parallel bars, home dip bars, or even household items like chairs or couches. Additionally, alternative exercises with dumbbells or resistance bands can target the same muscle groups.
When performing chest dips, proper form is a must. This ensures all the target muscles get a safe and effective workout while reducing your risk of strain or injury.
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Last Updated on March 25, 2023
