What Are the Best Dip Alternatives for Women Who Can't Do Them Yet

Why You Can't Do Dips Yet (It's Not Your Strength)

If you're looking for what are the best dip alternatives for women who can't do them yet, it's because you've discovered a frustrating truth: dips are hard. Really hard. You see them in workout plans and feel like you *should* be able to do them, but when you get on the bars, your arms just buckle. It's not a sign of weakness; it's a sign you need to build foundational strength in 3 key areas before attempting one of the most demanding upper-body exercises. The good news is, there's a clear path from where you are now to doing your first clean, unassisted dip.

The reason dips feel impossible is that they require you to press nearly 100% of your bodyweight with just your triceps, chest, and shoulders. Unlike a push-up, where your feet support a large portion of your weight, a dip is an all-or-nothing movement. For many women, who naturally have a lower ratio of upper-body muscle mass to total bodyweight compared to men, this presents a significant starting hurdle. It's not a deficit; it's just biomechanics. Trying to force a dip before you're ready is the fastest way to get frustrated or injure your shoulder. The secret isn't to keep failing at dips. It's to build the specific muscles with exercises you *can* do, and then come back to conquer the dip later.

The Strength Math That Unlocks Your First Dip

A bodyweight dip is a math problem. You need your pushing muscles-your triceps, chest, and front deltoids-to be strong enough to lift your total bodyweight through a full range of motion. The mistake most people make is thinking they can get there by just doing more triceps kickbacks or using the dip-assist machine randomly. This doesn't work because it fails to build the required *absolute strength* and stability.

The real formula is about hitting specific strength milestones. When you can achieve these two things, you are physically prepared to do a full dip:

1. Perform 5-8 consecutive Close-Grip Push-Ups. This demonstrates you have the raw pressing power in your chest and triceps.
2. Control a 10-second Negative Dip. This proves you have the eccentric strength and shoulder stability to handle your bodyweight safely through the entire movement.

Until you can hit those two numbers, a full dip will feel out of reach. Focusing on these measurable targets turns the vague goal of "do a dip" into a concrete training plan. Instead of feeling weak, you now have a clear mission. Every rep of a close-grip push-up and every second you add to your negative is a measurable step toward your first unassisted dip. It stops being about hope and starts being about a predictable process.

You now have the target: 5-8 close-grip push-ups and a 10-second negative. But knowing the target and having a plan to hit it are two different things. How will you track your progress from 0 push-ups to 5? How will you know if your negative is getting slower and more controlled each week? If you're just 'doing the work' without tracking the numbers, you're guessing, not training.

Build the strength for your first dip.

Track your lifts. See your strength grow week by week.

The 8-Week Protocol to Your First Unassisted Dip

This isn't a random collection of exercises. This is a progressive, two-phase plan designed to take you from zero to your first dip in about 8 weeks. You'll perform this workout twice a week, for example on Monday and Thursday, with at least two days of rest in between for your muscles to recover and grow stronger.

Phase 1: Building the Foundation (Weeks 1-4)

The goal of this phase is to build a base of general pressing strength and muscle mass in your triceps and chest. Don't rush this; a strong foundation makes the next phase possible.

• Exercise 1: Incline Push-Ups. Find a bench, box, or even a wall. The higher the incline, the easier it is. Perform 3 sets of 8-12 reps. Once you can complete all 3 sets of 12 reps, find a lower incline for your next workout. This is your main strength builder.
• Exercise 2: Bench Dips (Knees Bent). Sit on the edge of a bench with your hands next to your hips. Slide your hips forward, keeping your knees bent and feet flat on the floor. Lower your body until your elbows are at a 90-degree angle. Perform 3 sets of 10-15 reps. These build triceps endurance.
• Exercise 3: Seated Dumbbell Overhead Triceps Extension. Sit on a bench holding one dumbbell with both hands over your head. Lower the dumbbell behind your head slowly, then press it back up. Perform 3 sets of 10-12 reps. Use a weight that is challenging for the last 2 reps, likely between 10-25 pounds.

Phase 2: Building Specific Strength (Weeks 5-8)

Now we transition to exercises that more closely mimic the actual dip movement. The goal here is specific strength and control.

• Exercise 1: Close-Grip Push-Ups. Progress from your incline push-ups to the floor. Start on your knees if you need to. Your hands should be directly under your shoulders. Perform 3 sets, getting as many reps as you can (AMRAP). Your goal is to build up to 5-8 full push-ups from your toes.
• Exercise 2: Dip Negatives. This is the most important exercise. Use a box or bench to safely get into the top position of a dip on parallel bars. Lock your arms out, then lift your feet off the box. Lower your body as slowly as you possibly can. Aim for a 5-second descent at first, building to 10 seconds. Perform 4 sets of 1 single, perfect negative rep. Rest 60-90 seconds between sets.
• Exercise 3: Weighted Bench Dips. Progress your bench dips by straightening your legs. Once that's easy, place a weight plate (start with 10 lbs, then 25 lbs) on your lap. Perform 3 sets of 8-10 reps.

The Test: Your First Dip Attempt (Week 9)

After 8 weeks of consistent training, you've hit your targets: you can do 5+ close-grip push-ups and control a 10-second negative. Now you're ready. Warm up thoroughly, get to the top of the dip bars, and attempt one single, full-range-of-motion dip. Go down until your shoulder is just below your elbow, and press back up. Don't be surprised when you succeed. That one rep is the result of 8 weeks of smart, progressive work.

Week 1 Will Feel Awkward. Here's What to Expect.

Starting a new program can be confusing. You need to know if what you're feeling is normal progress or a sign something is wrong. Here is the honest timeline for your 8-week journey to your first dip.

• Weeks 1-2: The Awkward Phase. The movements will feel new. You'll be focused on getting the form right, not lifting heavy. Incline push-ups and bench dips might feel strange. You will likely feel some muscle soreness in your triceps and chest 24-48 hours after your workouts. This is normal. Your goal here is consistency, not performance. Just show up and do the work.
• Weeks 3-4: The 'Click' Phase. The exercises will start to feel more natural. You should be able to lower the incline on your push-ups or add a few reps to your bench dips. You'll feel a definite connection to your triceps. The soreness will be less intense. This is where your body's neurological system adapts and becomes more efficient at the movements.
• Weeks 5-6: The Strength Phase. This is where you'll notice real, tangible strength gains. When you switch to negatives, they will feel incredibly difficult at first. But by week 6, your 3-second negative will become a 6-second negative. You might get your first full push-up from your toes. This is the most motivating phase.
• Weeks 7-8: The Confidence Phase. You are now strong. Your negatives are slow and controlled, approaching that 10-second goal. You're hitting or exceeding 5 reps on your close-grip push-ups. You feel powerful and in control. You're no longer hoping you can do a dip; you know you're ready to test it.

That's the 8-week plan. Two phases, three exercises per phase, with clear progression targets. It works if you follow it. But that means tracking your incline height, your reps on bench dips, the weight on your extensions, and the seconds on your negatives for every single workout. Most people try to remember this in a notebook or in their head. Most people lose track by week 3.

Your progress, from zero to one dip.

Every workout logged. Proof you're getting stronger.

Frequently Asked Questions

The Role of Dip Assist Machines

A dip assist machine can be a useful tool, but it's often used incorrectly. It provides the most help at the bottom of the movement, which is the part you need to get stronger. Use it as an accessory, not a primary tool. Negatives are better for building strength in the hardest part of the dip.

What If I Feel Shoulder Pain

Stop immediately. Sharp pain, especially in the front of the shoulder, is a warning sign. It often means your shoulders are rolling forward during the movement. Focus on keeping your chest up and shoulders pulled back and down. If pain persists, stick to push-ups and overhead extensions and avoid dips for now.

How Dips Compare to Push-Ups

Dips place a much greater emphasis on the triceps and the lower portion of the chest. Push-ups are a more balanced horizontal press, developing the entire chest, front deltoids, and triceps. They are complementary movements, not replacements for each other. Both are essential for well-rounded upper body strength.

How Often to Train for Dips

Train these dip-focused workouts twice per week. Your muscles don't get stronger during the workout; they get stronger during recovery. You need at least 48 hours between sessions. A Monday/Thursday or Tuesday/Friday schedule is perfect for allowing adequate recovery and growth.

The Difference Between Bench Dips and Parallel Bar Dips

Bench dips are a good starting point but are not a true substitute. They use significantly less of your bodyweight and place the shoulder in a different position. Parallel bar dips are the goal. They require more strength, stability, and control, making them a superior strength-building exercise.