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Alternative to Dips?

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Glebitz
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2004/02/23 08:16:19 (permalink)
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Alternative to Dips?

Started Cashmans Beginer routine but im finding Dips are working my delts more than my chest. I've tried bending my knees so I lean foward more but no change. I know Dips are a great exercise for the chest but its just not comfortable for me.

Would would be a good exercise to replace Dips? My chest day looks this -

Dips 4x6-8
DB Bench 4x6-8
Incline DB fly 4x6-8

I don't want to add BB Bench as I train alone most of the time so have no one to spot.


Cheers
#1

6 Replies Related Threads

    pop
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    RE: Alternative to Dips? 2004/02/23 08:42:21 (permalink)
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    You could do Decline bench instead, or better still perservere with dips. Try these tips:

    1) Tuck head into chest. That helps keep you lean forward
    2) Push legs behind you.
    3) Keep elbows away from body as if you were benching.
    4) Don't lock out at the top or you'll feel it too much in the tricep.
    5) Once you feel the stretch in the chest come up.
    6) Don't dip too low as that puts too much stress on shoulders.

    You should feel in the chest and the chest should fail before the arms. Your triceps will get a slight pump but you shouldn't feel them sore or too pumped if you do them right.

    Just practice. Good luck.
    #2
    Cashman
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    RE: Alternative to Dips? 2004/02/23 10:53:31 (permalink)
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    Some decent tips about dipping from POP. Is your dip grip wide enough and are you flaring your elbows out to the side? This exercise does hit your delts as well but you should be focusing on using your chest to perform most of the load in the exercise.
    #3
    GTM
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    RE: Alternative to Dips? 2004/02/23 21:15:59 (permalink)
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    Legs behind? You'd have to have an odd physique if that makes your torso more horizontal. Have you tried crossing your ankles and bringing your knees up slightly towards your chest, like a bent kneed pike dive. I find this forces my body to stay more horizontal.

    Maybe you need to build your shoulder strength up before you're able to do dips with good form. If so, DB or BB bench will help until you have the required strength.

    GTM
    #4
    Glebitz
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    RE: Alternative to Dips? 2004/02/23 22:20:12 (permalink)
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    Thanks for that guys.

    I'll give Pops tips a go on my next chest day. I think my grip might not be wide enough like you say cashman, the dipping station is just some horizontal bars on the front of the hand holds on the hanging leg raise machine.
    #5
    majorinsano
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    RE: Alternative to Dips? 2004/02/24 22:15:02 (permalink)
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    Anyone know how wide the handles should be ?? I think i read somewhere that to put an emphasis on chest they should be around 24 inches apart ?? though correct me if i'm wrong
    #6
    Robert
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    RE: Alternative to Dips? 2004/02/25 01:12:20 (permalink)
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    weighted pressups??
    rob
    #7
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