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Chest Dip Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Standing Plate Press demonstration

Standing Plate Press
3
Deep Push-Up demonstration

Deep Push-Up
4
Muscle-Up demonstration

Muscle-Up
5
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
6
Dumbbell Alternating Floor Press demonstration

Dumbbell Alternating Floor Press
7
Punching Jack demonstration

Punching Jack
8
Isometric Wipers demonstration

Isometric Wipers
9
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
10
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
11
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
12
Kettlebell Deep Push-Up demonstration

Kettlebell Deep Push-Up

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Chest Dip trains

Primary Pectoralis Major Sternal Head

Secondary Deltoid Anterior Pectoralis Major Clavicular Head Rectus Abdominis Triceps Brachii

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