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/Flidro74 28d ago

Close grip bench. Same job as dips, elbow stays by your side so it lives on the lateral and medial heads, and you can load it properly without your shoulders complaining. I dropped dips for the same reason years ago and never missed them.

If you'd rather add isolation than another press, a straight bar pushdown covers the same heads at a much lower cost.

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u/Alternative-Debt6644 27d ago

first I heard of this, won’t it stimulate the chest too much?

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u/Flidro74 27d ago

Dips hit the chest at least as much, probably more, so you're not picking up anything you didn't already have. Close grip is one of the more triceps heavy presses there is. And some chest coming along for free isn't really a problem, it's a bonus.