LiftsmithBand-assisted dip alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the band-assisted dip, best matches first.
- Barbell floor pressTrains the chest and triceps, same movement, needs barbell and squat rack.
- Close dumbbell pressTrains the triceps and chest, same movement, needs dumbbells and flat bench.
- Dumbbell squeeze pressTrains the chest and triceps, same movement, needs dumbbells and flat bench.
- Seated dip machineTrains the triceps and chest, same movement, needs chest press machine.
- DipTrains the chest and triceps, needs dip bars.
- Slow dip loweringTrains the chest and triceps, needs dip bars.
- Archer push-upTrains the chest, same movement, no equipment.
- Band chest pressTrains the chest, same movement, needs resistance bands.
- Barbell bench pressTrains the chest, same movement, needs barbell, flat bench and squat rack.
- Close-grip bench pressTrains the triceps, same movement, needs barbell, flat bench and squat rack.
- Dumbbell bench pressTrains the chest, same movement, needs dumbbells and flat bench.
- Explosive push-upTrains the chest, same movement, no equipment.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever