10 Best Assisted Wide-grip Chest Dip Alternatives for Limited Gear

Ranked Assisted Wide-grip Chest Dip (Kneeling) Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Wide-grip Chest Dip (Kneeling) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Wide-grip Chest Dip On High Parallel Bars

   77% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

   How to perform this exercise

   1. Position yourself on the parallel bars with your arms fully extended and your body suspended in the air.
   2. Lean forward slightly and lower your body by bending your elbows until your chest is just above the bars.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: hanging, not kneeling
   • Balance: harder to stay steady on than the Assisted Wide-grip Chest Dip (Kneeling)
2. 

   2. Push-ups With Feet Elevated

   76% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
   2. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
   3. Lower yourself until your chest almost touches the floor as you inhale.
   4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
   5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not kneeling
3. Play demonstration

   3. Kneeling Push-up

   76% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
   2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
   3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
   4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: kneeling, the same as the Assisted Wide-grip Chest Dip (Kneeling)
   • Balance: harder to stay steady on than the Assisted Wide-grip Chest Dip (Kneeling)
4. Play demonstration

   4. Chest Dip (On Dip-pull-up Cage)

   73% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the dip bars to a height that allows you to comfortably grip them.
   2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
   3. Jump up and straighten your arms, supporting your body weight on the bars.
   4. Bend your knees and cross your ankles behind you.
   5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
   6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
   7. Push through your palms and extend your elbows to raise your body back up to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: hanging, not kneeling
   • Balance: harder to stay steady on than the Assisted Wide-grip Chest Dip (Kneeling)
5. Play demonstration

   5. Decline Push-up

   71% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
   2. Keep your body in a straight line from head to toe, engaging your core muscles.
   3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
   4. Push through your palms to extend your arms and return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not kneeling
   • Balance: harder to stay steady on than the Assisted Wide-grip Chest Dip (Kneeling)
6. Play demonstration

   6. Korean Dips

   71% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not kneeling
   • Balance: harder to stay steady on than the Assisted Wide-grip Chest Dip (Kneeling)
7. 

   7. Incline Push-up Wide

   71% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
   2. Place your hands on the bar, with your hands wider than shoulder width.
   3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
   4. Keeping your body straight, lower your chest to the bar by bending the arms.
   5. Return to the starting position by extending the elbows, pressing yourself back up.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not kneeling
8. Play demonstration

   8. Wide Hand Push Up

   71% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands wider than shoulder-width apart.
   2. Keep your body in a straight line from head to toe.
   3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
   4. Push through your palms to extend your arms and return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not kneeling
9. 

   9. Push-up Wide

   70% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
   2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
   3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
   4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not kneeling
10. Play demonstration

    10. Incline Push-up

    69% match

    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: pectorals, the same as the Assisted Wide-grip Chest Dip (Kneeling)
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not kneeling