What are some good alternatives to chinups and dips?

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    What are some good alternatives to chinups and dips?


    Chinups I cant do because I dont have the strength and Dips I cant because my local gym does not have a dipping station/facility......now what excercises would be best to replace them?

    Thank you

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    Do dips between two benches, and do pull downs until you get the strenght to do pull ups, I used to be able to do only a few pullups, not I can do more ater working on pull downs for a while.
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    any other alternative to dips or what you just suggested? I'm really heavy and I dont think I can pull that off
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    Not that I know of, Im sure you can do at least one, just keep working your way up. Hell even use your feet to help push you up after you fail. Do some cardio and eat right. What are your stats?
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    102.9 kgs. around 30% BF....Age is 25 ...Never trained seriously (well actually did once and succedded lost around 45 kgs. in all....from 120 kgs to 75 kgs.).....Have a history of fasting/dieting from 5-6 years to lose weight.....My diet all my life has been the average Indian diet which is nothing but Carbs + Fat. The best I could bench was around 130 lbs when I was at my peak fitness( at 75kgs. weight). That sums it all I think.
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    You could place one hand on each bench, and dip until you fail (with your feet out in front of you), then when you fail, you could push yourself up with your feet until you fail again. then rest and repeat.
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    What do you eat to get no protien and just carbsa and fat. you have protien poder over in India?
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    If you put a bench under the pull up bar and put your feet on it and use it to support some of your weight you can probably knock out a few chins. I used to do this until I got strong enough to do chins on my own.
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    Quote Originally Posted by RobInKuwait
    If you put a bench under the pull up bar and put your feet on it and use it to support some of your weight you can probably knock out a few chins. I used to do this until I got strong enough to do chins on my own.
    Yea I used to do this also, it works good. I see alot of folks doing that, even big ones so they can bust out a few more reps.
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    Quote Originally Posted by RobInKuwait
    If you put a bench under the pull up bar and put your feet on it and use it to support some of your weight you can probably knock out a few chins. I used to do this until I got strong enough to do chins on my own.
    This sounds better
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    Quote Originally Posted by Grant
    What do you eat to get no protien and just carbsa and fat. you have protien poder over in India?
    Yes we do get 100% Optimum Whey here...only problem is it costs $100 usd. The good thing in India is that there are very few roids that are NOT available here. But for that you need to be a good ol seasoned bodybuilder or trainee right?


    EDIT > and that's the 5 lb version
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    Well roids without protein would suck ASS.
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    You don't have to do pullups or dips. If you want to hit you back hard do alot of rowing movements. You can replace dips with bench presses because it hits the same muscles(tri's, delt's,chest). The main thing is to use one for about 3-4 weeks and then switch to another one such as close grip, medium, grip, regular grip, illegaly wide, incline, decline, dumbells.
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    Quote Originally Posted by Raj
    The good thing in India is that there are very few roids that are NOT available here. But for that you need to be a good ol seasoned bodybuilder or trainee right?
    Ideally, but when in Rome.......

    Nah, you're right. You should wait until you get your diet and training in check before trying roids.
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    a sub for dips would be reverse grip close grip bench press. It make take a short while to find a comfortable position but the exercise hits all three heads in the tricept.

    If you have a smith machine start out on that before moving to a regular bench so you can get comfortable with the movement.
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    Quote Originally Posted by kmac6225
    a sub for dips would be reverse grip close grip bench press. It make take a short while to find a comfortable position but the exercise hits all three heads in the tricept.

    If you have a smith machine start out on that before moving to a regular bench so you can get comfortable with the movement.
    yeah I was about to say closegrip is, along with dips, the bets tri exercise.
    As for pullups, I like doing inverted pulldowns from time to time (where palms face each other while holding the handles on the bar)
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    Hammerstrength makes that seated dip machine - but if you dont have a dip rack you probably wont have that unit either. Try combinations of movements to get the same effects -

    Pulldowns supersetted with Standing Lat Press Downs as a sub for chins

    A TriSet of Pushups/DB Lateral Raises/DB Front Raises works well as a sub for dips

    BV
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