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  1. #1
    Registered User JesseRider23's Avatar
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    replacement for dips?

    hey guys... want to start off by saying i am capable of doing dips unassisted.

    however, i hurt my shoulder about 3 weeks ago so i did some prehab movements for it. It's been feeling much better, and bench, incline DB, overhead press, and all other upper body movements feel fine besides dips which feel like hell on my shoulder.

    Any ideas for a replacement exercise? The only exercise i thought of was pullovers, pushups, and decline DB. Pullovers also feel like **** on my arms for some reason. Pushups- even going weighted i doubt you get the same benefit as dips. Also thought of Decline bench, but i don't think that gets the same stimulation as dips.

    I am starting a full body routine this sunday that I planned looking like this... i was thinking that instead of dips i can add CGBP to day 2 to replace dips, and then add a leg exercise to day 3 (was thinking of lunges but hate them lol). However if there are any good exercises that are worthwhile of doing i would love to do it in place of dips because i was really looking forward to doing this routine the way it's planned out. I have seen what works/doesn't work for me and love this

    Thanks! my routine is;




    Day 1
    Squat- 3x5-8
    DB Row- 3x5-8
    Incline DB- 3x8-12
    Tri Pushdowns- 3x8-12
    Standing Calves- 4-6 sets
    Abs

    Day 2
    Front Squat- 3x 4-5
    Clean and Jerk- 4x3
    Chinups- 3 sets sub failure
    Dips- 3 sets sub failure
    SLDL- 2x8
    Abs

    Day 3
    Deadlift- 1x6
    Bench- 2x5-8
    Seated DB Press- 3x8-12
    Curl Variation- 3 sets
    CGBP- 3x8-12
    Seated Calves- 4-6 sets
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  2. #2
    Prepare Perform Prevail SuicideGripMe's Avatar
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    Close-Grip Bench Press, Incline Close-Grip Bench, Skull Crushers, Floor Presses.
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  3. #3
    Registered User djansen's Avatar
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    are you dipping for chest or tris?
    If God did not want us to eat animals, he would not have made them out of meat.

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  4. #4
    Registered User JesseRider23's Avatar
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    Originally Posted by djansen View Post
    are you dipping for chest or tris?
    well i usually do them for chest, but in this routine i hadn't planned on doing them specifically (leaning forward or keeping straight)
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  5. #5
    Registered User Simian358's Avatar
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    Does your gym have a seated "dip" machine? Might be less strenuous/painful on injury and still hit chest/tris in similar manner
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  6. #6
    Registered User JesseRider23's Avatar
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    Originally Posted by Simian358 View Post
    Does your gym have a seated "dip" machine? Might be less strenuous/painful on injury and still hit chest/tris in similar manner
    i don't believe so no... not sure what this is but there is a gravitron for assisted dips- all i can think of
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  7. #7
    Registered User djansen's Avatar
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    try decline DB press
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  8. #8
    Registered User macrow30's Avatar
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    Here's one : one arm cable press downs. type it in on google


    Also, Duncan Russell has an insane tricep training routine.. go to google again
    and type in Duncan Russell Insane tricep simpleshredded . com
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  9. #9
    1st Dan Chito-Ryu tonester's Avatar
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    Any decline press but the DB variation would be easier on the shoulders.
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