10 Best Wide-grip Chest Dip Alternatives for Shoulder Pain

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

   95% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

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

   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 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
2. 

   2. Dips - Chest Version

   95% match

   • Pectorals
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
   2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
   3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
   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: 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
3. 

   3. Push-ups With Feet Elevated

   89% 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 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: lying face down, not hanging
4. Play demonstration

   4. Chest Dip On Straight Bar

   88% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab the parallel bars with your palms facing down and your arms fully extended.
   2. Bend your knees and cross your ankles.
   3. Lower your body by bending your arms until your shoulders are below your elbows.
   4. Push yourself back up to the starting position by straightening your arms.
   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 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. Play demonstration

   5. Korean Dips

   85% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

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

   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 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
6. Play demonstration

   6. Decline Push-up

   84% 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 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: lying face down, not hanging
7. 

   7. Wide-grip Decline Barbell Bench Press

   81% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
8. Play demonstration

   8. Push And Pull Bodyweight

   80% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
   2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
   3. Push through your palms to extend your arms and return to the starting position.
   4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
   5. Push through your palms to extend your arms and return to the starting position.
   6. 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: lying face down, not hanging
9. Play demonstration

   9. Barbell Decline Bench Press

   80% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your head lower than your hips.
   2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
   3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
   4. Pause for a moment at the bottom, then push the barbell back up 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 Wide-grip Chest Dip On High Parallel Bars
   • Equipment: free weights, not bodyweight only
   • Body position: lying on your back, not hanging
   • Balance: easier to stay steady on than the Wide-grip Chest Dip On High Parallel Bars
10. Play demonstration

    10. Barbell Decline Wide-grip Press

    80% match

    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows out to the sides.
    4. Push the barbell back up to the starting position, fully extending your arms.
    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 Wide-grip Chest Dip On High Parallel Bars
    • Equipment: free weights, not bodyweight only
    • Body position: lying on your back, not hanging
    • Balance: easier to stay steady on than the Wide-grip Chest Dip On High Parallel Bars