YB
BannerBanner

replacement for dips & pull ups?

Author
edmond
Universe Member
  • Total Posts : 356
  • Reward points: 9940
  • Joined: 2005/03/21 17:01:23
  • Status: offline
2006/07/17 10:48:48 (permalink)
0

replacement for dips & pull ups?

replacement for dips & pull ups?
going to be starting with a new training partner next week,
he may have problems with dips and pull ups (not been able to lift his weight)

any ideas on alternatives?
#1

9 Replies Related Threads

    Osagi
    Moderator
    • Total Posts : 15174
    • Reward points: 12834
    • Joined: 2001/10/28 19:28:40
    • Location: 'Nam
    • Status: offline
    RE: replacement for dips & pull ups? 2006/07/17 11:15:55 (permalink)
    0
    Are the replacement exercises for you or him? If there for you personally I wouldn't cut out the exercises yourself, surely you can still manage to slip in a few sets of each whilst working out with him, better than short changing yourself.

    Anyhow replacement for pull ups is fairly straight forward - pull downs (same movement made easier because of the adjustable weight stack).

    As for dips - depends is the dips were done for chest or tri's. If done for chest, I can't think of a direct replacement, maybe some form of bench press, possibly decline bench is as good a fit as your gona get. If done for tri's however, try replacing bw dips with dips between two benches. Quite literally you place your feet up on one bench and your hands on the other and dip between them, effectively halving your bodyweight and making the movement much easier, yet its still a great mass builder.

    Osagi
    #2
    edmond
    Universe Member
    • Total Posts : 356
    • Reward points: 9940
    • Joined: 2005/03/21 17:01:23
    • Status: offline
    RE: replacement for dips & pull ups? 2006/07/17 14:08:54 (permalink)
    0
    replacement for him,
    he used to train about 10 years ago, has put on a little weight and wants to get back into it again.
    I have been following bill stars 5x5 and i have this feeling he will not be all to do the pull ups or dips.
    I also do not have access to any machines so this will all have to be done we free weights.
    #3
    BYF1
    Pro-Member
    • Total Posts : 1965
    • Reward points: 6040
    • Joined: 2003/05/31 10:15:39
    • Location:
    • Status: offline
    RE: replacement for dips & pull ups? 2006/07/18 21:34:26 (permalink)
    0
    pull ups = lat pull downs or assisted pull ups

    dips = incline dunbell presses with your palms facing one another
    #4
    wiffers
    Pro-Member
    • Total Posts : 8392
    • Reward points: 4896
    • Joined: 2005/04/25 11:44:04
    • Status: offline
    RE: replacement for dips & pull ups? 2006/07/18 23:46:06 (permalink)
    0

    ORIGINAL: BYF1

    pull ups = lat pull downs or assisted pull ups

    dips = incline dunbell presses with your palms facing one another


    I'd agree, but shouldn't db press be declined if it's mimicing dips?

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #5
    CoVetous
    Pro-Member
    • Total Posts : 1170
    • Reward points: 2844
    • Joined: 2004/09/25 02:16:05
    • Location: USA (Houston, Texas)
    • Status: offline
    RE: replacement for dips & pull ups? 2006/07/19 00:02:30 (permalink)
    0
    again, it depends if the dips are for chest or tris

    Tris = bench dips, skulls, press downs. Bascially any tri isolation until its strengthend

    Chest = Flies slam the chest as do decline press.
    #6
    BYF1
    Pro-Member
    • Total Posts : 1965
    • Reward points: 6040
    • Joined: 2003/05/31 10:15:39
    • Location:
    • Status: offline
    RE: replacement for dips & pull ups? 2006/07/19 01:26:54 (permalink)
    0

    ORIGINAL: wiffers


    ORIGINAL: BYF1

    pull ups = lat pull downs or assisted pull ups

    dips = incline dunbell presses with your palms facing one another


    I'd agree, but shouldn't db press be declined if it's mimicing dips?




    yep, sorry i meant decline bench
    #7
    MrNatural
    Pro-Member
    • Total Posts : 1126
    • Reward points: 3519
    • Joined: 2006/02/01 20:14:04
    • Location: USA california
    • Status: offline
    RE: replacement for dips & pull ups? 2006/07/19 02:19:15 (permalink)
    0
    dips>close grip
    pull ups> bicep curls
    #8
    Osagi
    Moderator
    • Total Posts : 15174
    • Reward points: 12834
    • Joined: 2001/10/28 19:28:40
    • Location: 'Nam
    • Status: offline
    RE: replacement for dips & pull ups? 2006/07/19 20:39:32 (permalink)
    0
    ORIGINAL: virtuosity

    Osagi, this excercise you mention -

    You have any more info on it?


    Try this;

    http://www.theministryoffitness.com/mof/library/anims/bdips.htm
    http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html


    I love these, perform them nice and slow (2 secs ups, 3 secs down) concentrating on good form through as full a range of motion as you can manage (careful not to go down to far and overstretch the shoulders in the bottom position). When you can pump out 3 x 10 with ease, start placing a weight plate or two on your lap to add a little resistance.

    Finally here's a little routine you mght want to try;

    3 sets of bech dips, 8-10 reps (weight added if necessary to make the last couple of reps hard)

    2 sets of overhead tricep extension, 8-10 reps, barbell or db (focusing on full range of motion and a good stretch at the bottom - with this exercise the stretch position is the emphasis as in the contracted position there will be relatively little resistance on the tri's)

    1 set of rope pushdowns to finish, 8-10 reps (take a step back from the stack before you start the movement and in the bottom position seperate your hands taking each hand slightly past your thighs giving a good hard contraction in the tri's, which again is the emphasis of this exercise)

    Tri (lol) running this routine once a week for 4-6 weeks and see how you like it. 6 sets may not seem like a lot but if you work hard and concentrate on your form and working the muscle hard, it's all you'll need.

    Osagi
    #9
    poosher
    New Member
    • Total Posts : 12
    • Reward points: 1528
    • Joined: 2006/07/15 12:24:02
    • Status: offline
    RE: replacement for dips & pull ups? 2006/07/19 22:35:04 (permalink)
    0
    If you have no access to machines then use that nice dining room set that only gets used for sunday dinner:

    Do dips between two chairs with your legs straight and feet out infront as get stronger elevate the feet.

    For the assited pullups do reverse pushups, lie under the table lengthwise with shoulders inline with top edge of table grab the lip of table with an overhand grip and pull up keeping only heels on floor.

    When that gets too easy use one of the chairs and put it on something so it slides, place it as far from the bar as possible so that your heels can only just reach it when you are hanging straight arm from the bar then do the pullups, the chair will slide forward and back as you pull up and release down. If you cheat and weight the chair to much it stops sliding.
    #10
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5