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  1. #1
    Back to work! squeaks77's Avatar
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    Alternative to chest dips

    I'm doing a NROL workout that includes dips (with emphasis on chest). They kill my shoulders. I've searched the forum and it seems most people suggest decline bench as an alternative. I was just thinking that maybe push ups with arms in close would be better and more of a compound exercise. What do you think?
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  2. #2
    Plain Jane Who Lifts **** kimm4's Avatar
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    Originally Posted by squeaks77 View Post
    I'm doing a NROL workout that includes dips (with emphasis on chest). They kill my shoulders. I've searched the forum and it seems most people suggest decline bench as an alternative. I was just thinking that maybe push ups with arms in close would be better and more of a compound exercise. What do you think?
    Decline bench is your answer.
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  3. #3
    Not Swimming. Emma-Leigh's Avatar
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    Originally Posted by kimm4 View Post
    Decline bench is your answer.
    ^ This. If you want to mirror the angle of tension / force of a chest-dip then you are going to get more out of a decline than from a CG push up.

    Other key points for your declines ->
    If you want to hit chest more - keep them as regular grip or hammer grip.
    If you want to hit triceps more - do reverse grip, reverse keystone press or narrow grip.
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  4. #4
    Back to work! squeaks77's Avatar
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    Thanks ladies. I will sub decline bench.
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