Dips are improbable for constructing sturdy, sleeve-stretching arms and have typically been known as squats for the higher physique. They hammer the triceps and problem your anterior delts and your chest. However let’s be sincere—not everybody can or ought to do dips and that’s why we’ve created a listing of dip options that also goal all of the muscle groups a traditional dip train hit.
Should you’ve ever felt a pointy twinge in your shoulders whereas performing dips, struggled to take care of good type, or don’t have entry to dip bars. Dips might be unforgiving on the shoulders and elbow joints; at occasions, they will do extra hurt than good.
The excellent news?
You don’t need to sacrifice triceps positive aspects as a result of dips aren’t in your wheelhouse. Right here, we’ll break down what makes dips so efficient, what to search for in an excellent different, and 5 dip options that may maintain your triceps rising—with out the pointless ache.
The Execs and Cons of Dips
Parallel bar dips are a basic upper-body power transfer that concurrently challenges the triceps, chest, and shoulders. You possibly can construct severe urgent energy with simply your physique weight whereas bettering flex time.
Nevertheless, doing them pain-free is essential.
Whereas dips are nice for constructing muscle and power, in addition they put numerous stress on the shoulders, notably on the backside of the motion. In case your type isn’t dialed in or you will have pre-existing joint points, dips can shortly go from muscle-builder to ache maker. That’s why performing dips accurately or discovering an alternate that also torches your triceps with out ache is essential.
How To Do Parallel Bars Dips
- Grip the parallel bars with a impartial grip and elevate your self, maintaining your arms straight, shoulders down, and chest up.
- Lean barely ahead and decrease your physique till your higher arms are about parallel to the ground.
- Brace your core, maintain your elbows tucked, and keep away from letting your shoulders elevate.
- Drive by way of your palms, prolong your elbows till lockout and reset, and repeat.
Standards for a Good Various To Dips
A stable different ought to problem the triceps whereas minimizing the stress in your shoulders and elbows. Right here’s what to remember when selecting a dip options:
Targets the Triceps: Dips are an elbow-extension train, which means any different should prioritize the triceps. For bonus factors, hitting the chest and anterior delts is improbable, too.
Mimic the Movement: Dips contain urgent your physique weight vertically, so different ought to comply with the same motion sample—a vertical or horizontal press—to construct power that carries over to different urgent workouts.
It’s Joint-Pleasant: The most important downside of dips is shoulder ache. different ought to scale back pointless pressure whereas permitting you to load the triceps for positive aspects.
With that in thoughts, let’s discover 5 dip options to maintain your triceps sturdy.
5 Dip Options To Goal Triceps, Chest, and Shoulders
When dips aren’t an possibility, these 5 workouts will nonetheless problem your triceps whereas maintaining your shoulders blissful. Each offers a powerful stimulus for muscle development by mimicking the dip motion sample or isolating the triceps in a joint-friendly method.
Unilateral Cable Dips
The unilateral cable dip is a improbable substitute to carry out the dip movement with out stressing your shoulders. This variation mimics the urgent movement of a dip whereas maintaining it shoulder-friendly. The cable machine offers fixed rigidity, forcing your triceps to work by way of all the vary of movement whereas bettering power imbalances between sides.
Kind Tip: Don’t rush the eccentric (decreasing) section. Management the eccentric with a 3-second contraction earlier than urgent again down.
Units & Reps: 3 units of 12-16 reps per arm.
Leaning Ahead Dips
Modifying the motion is usually a game-changer if common dips hassle your shoulders. Leaning your torso ahead will shift the emphasis to the chest whereas nonetheless participating the triceps, typically decreasing shoulder discomfort.
Kind Tip: Purpose for an higher arm angle slightly below parallel to get a full stretch of the chest.
Units & Reps: 2-4 units of 8-16 reps.
Cable Overhead Triceps Extension
Dips stretch the lengthy head—the biggest muscle of the three. The cable overhead triceps extension does the identical however with fixed rigidity and with out the shoulder pressure that always comes with dips. The one downside of this variation is that there isn’t a chest or shoulder motion, which normally means much less weight, however you may carry out extra reps.
Kind Tip: Keep away from letting your elbows flare out or drift ahead excessively. Protecting them in place ensures your triceps are doing the work.
Units & Reps: 3–4 units of 15-20 reps.
Diamond Push-Up
Diamond push-ups are top-of-the-line body weight options to dips as a result of they focus squarely on the triceps as a result of shut grip and restricted ROM. Plus, they reinforce core and lockout power that carries over to extra complicated urgent workouts.
Kind Tip: Squeeze your glutes and brace your core like a plank to take care of a straight-line place from head to heels.
Units & Reps: 2-4 units of 8-15 reps (modify based mostly on power stage).
Dumbbell Squeeze Press
This transfer doesn’t simply work the triceps—it additionally strengthens the pecs and anterior delts whereas bettering urgent type. By squeezing the dumbbells collectively all through the train, you improve triceps involvement and simulate the close-grip movement of dips. The lowered ROM and further rigidity make this triceps variation extra shoulder-friendly.
Kind Tip: Press the dumbbells in opposition to one another all through the set to maintain fixed rigidity on the triceps.
Units & Reps: 3-4 units of 10-15 reps.
Key Takeaways
- Dips are efficient, however they’re not for everybody. Many lifters want an alternate that delivers outcomes, whether or not on account of shoulder discomfort, lack of apparatus, or power limitations.
- The 5 different workouts present a powerful triceps stimulus whereas being extra joint-friendly.
- Small tweaks, like slowing the eccentric, maintaining your elbows tucked in, and sustaining core bracing, will show you how to obtain horseshoe triceps.
