Dips are some of the most demanding exercises that you can attempt. You need to lift your entire body using just your triceps (chest muscles like the pectoralis major and minor are also involved).
Therefore, it is possible that you may not have developed the strength needed to do them in the right form.
Alternatively, even if you can do them correctly, you may still need to know substitutes for dips to add versatility to your regimen.
When you keep doing the same exercises, your body will adapt and will no longer be causing the same muscle growth as before.
Furthermore, substitutes for dips may also help to minimize the pain that results from them. In this study, it was shown that resistance training could cause injuries.
Finally, you need to learn about alternatives for this exercise because you may not have access to a gym or gym equipment. Ideally, you need a dip machine to perform the dip, but this is not always the case for most individuals.
HOW DO YOU MAKE DIPS AT HOME WITHOUT A DIP?
The idea behind substitutes for dips at home is to work the same muscle groups that dips target. These include the upper arms and chest.
Additionally, you want to do exercise that helps you to lift your body weight as much as is reasonably possible.
When thinking of surfaces to support you while attempting those substitutes for dips, many options are available. You could use the floor, the kitchen counter, dining tables, a couch armrest, chairs, aerobic steps, real benches, step stools or even stability balls.
In this research, it was shown that the Covid 19 pandemic had necessitated more at-home exercise alternatives.
10 BEST SUBSTITUTES FOR DIPS AT HOME
1. TRY FLOOR DIPS
Floor dips help those who are still at the beginner level and haven’t developed the stamina or strength required to perform a full dip. They may also be attempted by people who may be negatively affected by full dips, such as pregnant women.
Assume a seated position for this one, then place your hands behind you as you bend your elbows. Lift yourself slightly from the floor and let your hands support you from the floor as you maintain flat feet.
Start doing the dips by lowering your buttocks until they touch the floor, then lift yourself to the point where you began and repeat.
2. DO THE BENCH DIP
While this exercise requires a bench, it is not necessarily a gym bench. You could find two regular benches.
Alternatively, you may bring together two beds and put them parallel to one another. The distance between the benches should be a few inches longer than your lower half.
Place your arms behind you, then rest your feet on one of the surfaces. Support yourself with your hands.
Dip your buttocks downward while maintaining a straight back. Your hands will be bending at your elbows.
3. TRY THE CHAIR DIP
As the name implies, this exercise requires a chair as your support. Ensure that it is stable and strong enough to hold your weight.
Place your hands behind you and on the chair while placing the rest of your body away from the chair. Then maintain an erect back and dip your buttocks downward.
Your legs and thighs should assume a 90-degree angle when you thrust your hips to the chair level.
4. PARALLEL BAR DIPS
This exercise is a little advanced and requires a certain level of strength to lift your entire body weight. According to this research, habits are formed by continuous repetition and adjusting the intensity, so start with simpler dip alternatives then work your way to more advanced ones.
The parallel bars could be the rails at your doorstep. They should be close enough to allow you to hold and lift yourself without stretching your arms outwards; that is, shoulder width.
Start by standing erect and holding the bars. Lift yourself by keeping your legs and thighs at ninety degrees.
Do dips by folding your hands at the elbows and repeat.
5. THE TWO-CHAIR DIP
Just like the parallel dip, this exercise requires 2 chairs that are in opposite directions. They should form a parallel bar at the top.
As an alternative, you may even use bar stools because they are tall enough.
Stand between the chairs and lift yourself while folding your elbows and knees at 90 degrees.
6. THE KITCHEN COUNTER DIP
Nothing shows commitment to working out as the kitchen counter dip. All you need for this exercise is the kitchen counter.
Stand at the corner where two kitchen counters form a v shape.
Place your hands on the two surfaces that form the v, fold your legs at your knees while placing your ankles over each other. Lift yourself up and down using your hands.
7. CLOSE GRIP PUSH UP
Unlike most of the substitutes for dips addressed above, this exercise involves a downward motion.
The workout is similar to a normal push-up, but the difference is that this one entails bringing your arms close together. In fact, your thumbs should be touching.
As you do the push-up, let your elbows go down, not to the sides when you descend. That will ensure that you push harder and thus burn more calories.
8. ATTEMPT THE FLOOR PRESS
This workout requires you to lie on the floor. You need weights for the floor press, so improvise by getting some water bottles.
Nonetheless, you may use dumbbells if you have them at home.
Your knees should be bent.
Extend your weight above you, then lower your weight until it reaches the ground. Repeat the exercise for 30 repetitions.
9. THE DUMBBELL KICKBACKS
This exercise is a triceps exercise that will minimize the stress you put on your hands as you try to lift your entire boy. It requires a bench or surface that mimics a bench, such as a bed.
You need to bend your body over the bench and to ensure that you rest one arm on the bench while holding a dumbbell with the other.
Move the dumbbell while keeping your lower arm stable and push your lower arm backwards.
10. TRICEPS DIP KICK
To perform this exercise, assume a seated position and place your straight arms behind your hips. Ensure that your feet are flat and that your hands are facing you.
Lift your entire body until you form a tabletop shape with your hands, legs and middle. Extend your left leg into the air, then lower your hips to the floor as you keep your leg up.
Repeat the latter move with your other side. Do note that this exercise will entail bending your hands at the elbows when you go down.
THE BOTTOM LINE
Versatility is an essential part of any effective exercise regimen. The idea behind these substitutes for hip dips is to engage your chest and arms.
Furthermore, you need not limit yourself to gym equipment because plenty of objects at home can be just as suitable. These surfaces should be stable enough to hold your weight.
In case you don’t have dumbbells, you can always improvise using water bottles. Overall, attempt these exercises to rev up your exercise routine.[related_posts_by_tax posts_per_page="4"]