10 Best Wide-grip Chest Dip Alternatives for Shoulder Pain

The Wide-grip Chest Dip On High Parallel Bars is done hanging. Ranked closest by our scoring: the Chest Dip (On Dip-pull-up Cage), Dips - Chest Version and Push-ups With Feet Elevated.

Wide-grip Chest Dip On High Parallel BarsWatch the Wide-grip Chest Dip On High Parallel Bars

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Wide-grip Chest Dip On High Parallel Bars

The steps for the Wide-grip Chest Dip On High Parallel Bars itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Bodyweight · Advanced · Compound

  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.

The 10 Best Wide-grip Chest Dip On High Parallel Bars Alternatives

10 substitutes, ranked by how closely each one matches the Wide-grip Chest Dip On High Parallel Bars on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Chest Dip (On Dip-pull-up Cage)Play demonstration

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

    95% match

    Pectorals · Intermediate · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Bodyweight
    How to perform it
    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 Wide-grip Chest Dip On High Parallel Bars
    • Equipment: bodyweight only, the same as the Wide-grip Chest Dip On High Parallel Bars
    • Body position: hanging, the same as the Wide-grip Chest Dip On High Parallel Bars
  5. Korean DipsPlay demonstration

    5. Korean Dips

    85% match

    Pectorals · Advanced · Compound

    Pick this when you want to work the pectorals with more balance to manage.

    • Bodyweight
    How to perform it
    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 Wide-grip Chest Dip On High Parallel Bars
    • Equipment: bodyweight only, the same as the Wide-grip Chest Dip On High Parallel Bars
    • Body position: standing, not hanging
    • Balance: harder to stay steady on than the Wide-grip Chest Dip On High Parallel Bars
  7. Wide-grip Decline Barbell Bench Press

    7. Wide-grip Decline Barbell Bench Press

    81% match

    Pectorals · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    • Barbell
    How to perform it
    1. Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your lower chest.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. 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 Wide-grip Chest Dip On High Parallel Bars
    • Equipment: free weights, not bodyweight only
    • Body position: lying on your back, not hanging

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