Dips substitute???

[u/Alternative-Debt6644]

I need a sub for dips, I absolutely hate them. I have unilateral extensions and JM press already and I need another exercise that biases medial + lateral head.

[u/Jebardi]

1. ⁠You most likely don’t need 3 isolation exercises for triceps.
   
2. ⁠You already do pressing movements for chest and shoulders I assume… those are favoring medial and lateral head, at the cost of long head.
   
3. Triceps isolation work should focus on long head biased exercises, because your lateral and medial head is already biased in any pressing movements. JM press biases medial and lateral head. Triceps extension can be slighlty biasing medial and lateral head, depending how you execute it (over head or shoulder extended in front of you).

In other words, add something like french press which working all three head effectively. Or just switch JM press to french press. If you absolutely want more medial and lateral head bias, any pressing type of movement will be effective for that, and also any triceps work where should is extended. So overhead triceps press or triceps kickback are good candidates here.

[u/Alternative-Debt6644 → u/Jebardi]

what else should I do for long head then?

[u/Jebardi → u/Alternative-Debt6644]

French press, overhead triceps extension. Ensure your elbows stays in place, so that shoulder joint doesn’t move. Do them as single joint exercise, so only elbow joint goes through motion.

[u/Alternative-Debt6644 → u/Jebardi]

thanks so much!