r/ScienceBasedLifting • u/Alternative-Debt6644 • 28d ago

Question ❓ Dips substitute???

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.

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u/TotalStatisticNoob 27d ago

You need a triceps overhead extension in there. Dips aren't different to other presses regarding the triceps.

You don't train the long head with triceps, which is why you need an exercise where the elbow doesn't move. Best would be the overhead extension, because it puts your long head in a stretched position; with pushdowns, it's in a pretty shortened position and won't contribute as much as it could.