Here's the 4 Powerful Alternative Exercises for Chest Dips

Here’s the 4 Powerful Alternative Exercises for Chest Dips

Chest dips become my favourite lower chest exercise once I learn it after countless failures.

But there are many beginner people like me, who are not able to do chest dips.

So what’s the best alternative exercises for chest dips to do at the gym?

There are a few chest dips alternative that you can do at the gym like decline press, dumbbell pull-overs, Reverse grip incline barbell Push-Up,  Reverse grip bench press.

If you’re a type of person who prefers to do home workout or you’re looking for the alternative of chest dips to do at home, keep reading this article.

Alternative Exercises of Chest Dips

As I said there are few exercises that you can do instead of chest dips but nothing can bit the effectiveness of chest dips.

Make sure to remember the whole article to know why you should do these alternative exercises?

Let’s jump into the exercise number one,

Exercise 1: Decline Press:

I know, most of you know that parallel bar dips work your lower chest and so does the decline press.

But as decline press is the part of the bench press exercise with just a different angle, it’s highly effective for the lower chest.

Here's the 4 Powerful Alternative Exercises for Chest Dips

I have to add this!


  • As I said, this press is slightly different compared to regular bench press. All you have to do for the start position is make your decline bench around 30 degrees, lie down, place your legs under the supports at the end of the bench.
  • Don’t arch your back as you do with the bench press, just keep your back flat against the bench, grasp the bar with an overhand grip, slightly of course wider than shoulder width.
  • Bring the bar down to your lower chest area.
  • Hold for 1 second(This really helps with mind muscle connection!) then press back to top and hold for 2 seconds.

Exercise 2: Dumbbell Pullovers

There are still some people in fitness who think that pullovers are not useful for chest growth as they don’t affect you more if you don’t know how to do them correctly?

Here's the 4 Powerful Alternative Exercises for Chest Dips


  • As you can see from the above gif, I use an exercise ball for support. You can still use the bench but the reason I go with the ball is it allows me to stretch my lower chest more than compared to a gym bench.
  • Starting position: Just lay down on the ball with your feet on the ground for support. Your back should be resting on the ball for better stability.
  • Grasp a dumbbell with both hands, raise the weight directly above with arms but not fully locked out, if you do that you are training your lats, not your lower chest muscles!
  • Go down slowly while keeping your arms locked at a slight angle. 

Although I explain this exercise at my best, I have seen that most people don’t really understand by reading or seeing video tutorials of this exercise. 

That’s why, I would suggest that  ask your trainer or in any online fitness community that are you doing it correctly for your chest muscle?

Exercise 3: Reverse grip incline barbell Push-Up

Most people out there in the fitness community suggest you to do incline pushups which target your lower chest, and they are right!

However, if you change your grip, you can literally change the effectiveness of this exercise.

Instruction Video:

If you’re a person who doesn’t feel their lower chest with this exercise you can do the same exercise but without reversing your grip.

Exercise 4: Reverse Grip Bench Press

When I first started out in the gym, there were few people who performed reverse grip bench presses and at that time I really don’t know why they did it?

But now I realise that if you don’t have a chest dip machine at the gym you can perform reverse grip bench press and have the same effect as chest dips.

I’m afraid to say that there is no instruction for this exercise as it is very similar to the regular bench press.

All you have to do is change your grip to reverse grip with shoulder width apart.

Make sure you don’t arch your back which you do with the regular bench press, because if you do that you are not going to perform a simple rep.

How can I Do Chest Dips at Home without Equipment?

I have to say this that I’m not going to give you the exercise you can do at home for the alternative of chest dips.

What I’m going to give is the way you can perform chest dips at home.

  • Place your palms on the top of an evenly elevated parallel platform(It could be anything!)
  • Distance between the platforms should be at shoulder width.
  • Slowly raise yourself up without locking your elbow at the top of the position. You can bend your legs if you want to.
  • Lower down your body with lean slightly forward.

It’s very similar the way you do the chest dips but the first two points make a whole difference.

Chest Dip at Home with Chairs

The reason why I want to add this section is to demonstrate how to perform chest dips at home with chairs.

I’m not going to show you the written instruction for this exercise as it needs a video version. Check out below one!

How can I train my Chest without a Bench?

There are tons of ways to train your chest at home without any single equipment.

The easiest way to do it is perform Incline, regular and decline pushup.

These pushups can literally build your chest at home without any bench or equipment.

Most of the time, If I don’t have any equipment, I do this!

But what if you have some dumbbells or resistance bands?

You can still perform the same exercise you perform with a barbell for chest but there will be some difference in the exercise performed.

Make sure whenever you do any chest exercise with any equipment, you search for it on Google. For Ex: How to do chest exercise with resistance bands only.

The reason behind doing this is if there are some changes in the barbell and dumbbell version of a particular chest exercise you know it.

What’s NEXT!

The very first thing you should do after reading this article is perform these alternatives for chest dips.

If you’re going to perform it later then make sure to bookmark this page.

As I said earlier and will say again that these exercises are not as much as effective as chest dips but you can still have some awesome lower chest with these exercises.

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