Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. It's 100% free, no registration required.

Sign up
Here's how it works:
  1. Anybody can ask a question
  2. Anybody can answer
  3. The best answers are voted up and rise to the top

I've been following Nerd fitness' body weight program, starting with the beginner exercises and having built some muscle, now starting to add some of the advanced exercises.

Among the advanced exercises are Dips, for which I don't have any suitable equipment, or bar stools, as suggested in the exercise description.

Is there another exercise I can replace the Dips with to get the same workout?

share|improve this question
You can do chest dips on a counter-top corner if you have one of those – Daniel Sep 26 '13 at 13:00

It depends on what you try to reach with dips.

If you want to hit the triceps, you can do some pushup variations, e.g. diamond pushups. If you'd like to hit your chest, then it's a little bit difficult. Maybe this video gives you some hints (

Just for the case that you haven't thought of installing rings on your ceiling: This would be a great improvement for your bodyweight career.

share|improve this answer
That's a good question. I haven't really contemplated exactly which exercise hits what in the training program. Based on the other exercises using the arms, pull- chin- and push-ups, what should I want to hit with the dips? – Letharion Sep 26 '13 at 15:56
Personally I use dips for the chest development. You'll have to consider that a compound movement always have other muscles in touch. Therefore I have also a triceps involvement inside my chest dips, but not as main focus. You can involve more triceps activity with an upright torso. – mchlfchr Sep 26 '13 at 18:25

Your Answer


By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.