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Dips Alternativen für Trizeps & Brust [Top 5] – Sports Gear Patrol Zum Inhalt springen Eine Dips Alternative braucht man vor allem dann, wenn die Übung Schmerzen auslöst. Grund dafür kann eine mangelhafte Ausführung sein, aber auch eine Verletzung oder fehlende Vorbereitung.
Welche Dips Alternative die beste für dein Trainingsziel ist, schauen wir uns mal zusammen an.
Warum brauchst du eine Dips Alternative? Zugegeben, ich habe mir auch schon mal den Muskel bei den Beugestütz gezerrt, war allerdings auch selbst schuld. Wer Dips mit Zusatzgewicht und mangelhafter Vorbereitung ausführt, kassiert eben die Rechnung.
An falscher Ausführung ist nicht die Übung schuld, die ist nach wie vor erstklassig und jedem Kraft- und Massesportler zu empfehlen.
Deswegen habe ich mir nur kurzfristig Ersatz für Dips gesucht und bin nach ein paar Wochen wieder eingestiegen. Das Gleiche würde ich auch dir empfehlen, falls du auch nur kurzfristig mit einer Verletzung oder Bewegungseinschränkung zu kämpfen hast.
In diesem Fall wäre es ratsam, sich die korrekte Ausführung noch einmal anzuschauen oder im Gym zeigen zu lassen und dann einen neuen Versuch zu wagen.
Falls andere Gründe vorliegen, du echte Bewegungseinschränkungen hast oder die Übung einfach nicht machen willst, macht es natürlich Sinn, sich nach einer Dips Alternative umzusehen.
Zunächst solltest du aber wissen, für was genau du eine Alternative haben möchtest.
Dips Ersatzübung für Brust Wer bei den Beugestütz eine leichte Vorwärtsneigung des Oberkörpers beibehält, der aktiviert in erster Linie den Brustmuskel mit der Übung. Der M. pectoralis major kann gerade bei geringer Anteversion der Arme (ca. 15° vor dem Körper) die volle Kraft seiner drei Anteile entfalten und höhere Gewichte bewältigen als zum Beispiel beim Bankdrücken auf der Flachbank.
Natürlich ist der Trizeps trotzdem beteiligt , wie bei allen Übungen für den Pectoralis, die Bewegung im Ellenbogengelenk involvieren. In der Taxonomie der Kraftübungen würde diese Ausführungsvariante aber in das Training für die Brust gehören.
Entsprechend ist hierfür Ersatz zu suchen und wer gut aufgepasst hat, kann sich den ersten Vorschlag schon ausrechnen.
Decline Bench Press / Negativ-Bankdrücken Korrekterweise müsste man eigentlich vom Bankdrücken im Neigungswinkel sprechen, da sich der Begriff Negativ zumeist auf die exzentrische Phase einer Kraftübung bezieht.
Aber wer bin ich, dass ich mit der Fitnesszene um Begrifflichkeiten streite?!
Sauber ausgeführtes Negativ-Bankdrücken ersetzt die Dips am besten, weil es praktisch die gleiche Übung im Liegen ist.
Vorteil: Man kann den Widerstand durch das Gewicht auf der Stange relativ passgenau dosieren.
Nachteil: Nicht jedes Fitnessstudio hat eine Bank, die für das Bankdrücken mit Neigung geeignet ist und das gilt natürlich erst recht für die meisten Drückerbänke zu Hause .
Ein jeder möge selbst für seine Sicherheit sorgen! Ich habe schon abenteuerliche Konstruktionen gesehen, denen ich meine Gesundheit auch für die beste Brustmuskelübung der Welt nicht anvertrauen würde.
Neben dem Einstellen des Neigungswinkels muss natürlich auch für die Stabilität auf dem Polster gesorgt werden, idealerweise sind die Beine / Füße irgendwo fixiert. Wenn man die ganze Zeit nur Richtung Boden rutscht, ist wirklich nichts gewonnen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Cable Cross / Kabelziehen Derlei Probleme hat man beim Cable Cross nicht. Nun sind Fliegende Übungen bei den Theoretikern des Kraftsports ein wenig in Verruf geraten, weil Flys sehr isoliert trainieren und somit wenig Kraftzuwachs für die investierte Zeit bedeuten.
Allerdings ist Kraft vielleicht auch gar nicht in erster Linie das Ziel dieser Übung, sondern Muskelaufbau .
In dieser Hinsicht ist es eine hervorragende Dips Alternative für die Brust. Der einzige Vorwurf, dem man fliegenden Übungen wie Butterfly oder eben Cable Cross machen kann, ist nämlich, dass der Trizeps und im geringeren Maße auch die Schultermuskulatur weitgehend inaktiv sind.
Genau das macht die Übung für den Pectoralis so wertvoll.
Damit wir einen adäquaten Ersatz für Dips haben, ist es wichtig, den Winkel von Oberkörper zu Oberarm ähnlich zu halten, wie bei den Beugestütz. Man drückt also nicht nach vorne, sondern wiederum mit den Armen etwa 15° vom Körper weg.
Es ist schwieriger als ich dachte, auf YouTube ein Video von jemandem zu finden, der das annähernd richtig macht (vielleicht sollte ich meine eigenen Videos machen). Eine ganz gute Ausführung gibt es hier abzugucken.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Natürlich dienen die 15° nur als Anhalt. Sorge dafür, dass du die Hände nahe am Körper, aber nicht direkt am Körper zusammenführst. Das hat noch einen anderen Vorteil.
Beim Cable Cross werden teils hohe Gewichte bewegt. Je schlechter das Verhältnis Körpergewicht zu bewegtem Gewicht ist (d. h., je stärker du im Verhältnis zu deinem Körpergewicht bist), desto mehr neigt man dazu, sich selbt nach hinten wegzudrücken, anstatt das Gewicht nach vorne.
Dieses Problem besteht kaum, wenn das Gewicht nach unten bewegt wird.
Cable Cross ist als Ersatz für Dips nur geeignet, wenn keine Verletzung des Pectoralis vorliegt.
Dips Ersatzübung für Trizeps Wer einen Ersatz für Dips als Trizepsübung sucht, hat diese bisher wahrscheinlich eher mit aufrechtem Oberkörper und damit relativ isoliert für Armstrecker gemacht.
Diese Variante ist übrigens noch eher verletzungsanfällig, weil manch einer im Übereifer den Arm dabei sehr weit in die Retroversion bringt. Hierbei zerrt man sich gerne mal Teile des Brustmuskels, ich spreche aus Erfahrung.
Das kann man verhindern, aber wenn’s passiert ist, sollte man sich zumindest für eine Zeit nach Ersatz für den Trizeps umschauen.
Den Arm bei einer anderen Übung hinter den Körper zu bringen, zum Beispiel bei Kickbacks, scheint ein schlechter Ersatz. Besser man sucht sich eine Übung, bei der sich in ähnlich stabiler Position über das Ellenbogengelenk arbeiten lässt.
Skullcrusher / Nosebreaker Der Name signalisiert Gefahr, der lässt sich aber aus dem Weg gehen.
Der Skullcrusher wird zumeist mit einer SZ-Stange ausgeführt, besser wäre noch eine Super SZ-Stange oder eine Rahmenhantel (Trizeps-Stange). Wer das alles nicht zur Verfügung hat, muss sich nicht grämen und kann mit Kurzhanteln zum selben Ziel kommen.
Der große Vorteil des Skullcrusher ist die stabile Position aus der sich mit richtig hohen Gewichten arbeiten lässt. 50% vom Körpergewicht sind für trainierte Sportler kein Problem, von da kann man sich nach oben arbeiten.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Was die Gefahr betrifft: genau wie Dips ist die Alternative für Trizeps mit Vorsicht zu genießen. Immerhin ist das Gewicht über dem Gesicht und sollte Richtung Stirn (nicht auf die Stirn!) gesenkt werden. Das sollte Motivation genug sein, die Übung kontrolliert auszuführen.
Enges Bankdrücken Ich weiß, wenn man sich beim Beugestütz den Brustmuskel gezerrt hat, ist Bankdrücken vielleicht nicht die beste Idee. Allerdings gibt es zwei Einschränkungen, mit denen die Übung vielleicht trotzdem möglich ist.
Zum einen sollte man enges Bankdrücken in neutraler Handstellung (Hammergriff) ausführen, um den Pectoralis zu schonen. Dies lässt sich wiederum mit der schon erwähnten Rahmenhantel oder zwei Kurzhanteln bewältigen.
Bei der Rahmenhantel werden vielleicht einige bemängeln, dass die Bewegungsamplitude nach unten verkürzt ist, je nachdem, wie breit und beweglich der Trainierende ist.
Das wäre dann auch mein zweiter Tipp für enges Bankdrücken als Dips Alternative: Bewegungsradius nach unten verkürzen .
Wer möglichst isoliert für den Trizeps arbeiten will, hat überhaupt keinen Grund zu versuchen, mit der Hantel bis auf die Brust zu kommen. Stattdessen sollte man die Hantel höchstens so weit senken, dass die Arme seitlich am Körper liegen.
Ab hier wird der Anteil der Trizepsaktivität geringer und die Last auf den Brustmuskel steigt.
Trizepsdrücken am Kabel Diese Übung wiederum ist ein no-brainer, wenn es um möglichst isoliertes Trizepstraining geht. Gewicht vor dem Körper, enger Griff, keine Bewegung im Schultergelenk: so kann man auch effektiv Trizeps trainieren, wenn Dips nicht drin sind.
Das im Verhältnis zu den anderen Übungen geringe Gewicht lässt sich durch konzentriertes Arbeiten, Teilkontraktionen, Peak-contraction und Dropsätze ausgleichen.
Vor allem aber sollte darauf geachtet werden, stabil über dem Gewicht zu stehen, um möglichst viel davon bewegen zu können. Der Körper ist also leicht vorgeneigt, die Ellenbogen leicht vor dem Körper.
Das gesagt: Vorgeneigt bedeutet nicht rund! Brust raus, der untere Rücken ist am besten leicht lordosiert.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Einen Fehler sieht man sehr häufig bei der Übungsausführung: zu hohes Gewicht wird über die Handgelenke aufgefangen, so dass diese eine deutliche Dorsalextension aufweisen. Der Handrücken steht praktisch im rechten Winkel zum Unterarm.
Das ist natürlich nicht Ziel der Übung.
Das Handgelenk sollte eine leichte(!) Palmarflexion aufweisen, also leicht Richtung Handinnenfläche eingedreht sein.
Fazit Für jede Zielsetzung existiert eine adäquate Dips Alternative. Wer es genau nimmt, sollte aber auf einen ähnlichen Bewegungsablauf und damit auch auf eine ähnliche Verteilung der Belastung auf die einzelnen Muskelanteile achten.
Wer einen Ersatz für Dips sucht, weil er sich verletzt hat, muss vor allem im Schultergelenk Vorsicht walten lassen. Hier sollte man sich auf Übungen beschränken, die ohne starke Retroversion oder Abduktion der Arme auskommen. Die Arme sollten immer möglichst nahe am Körper geführt werden.
Es sei an dieser Stelle noch einmal wiederholt: Dips sind nicht per se eine gefährliche Übung . Auch ich habe mir im Laufe der Jahre bei Dips mindestens zweimal den Brustmuskel gezerrt – schuld war nicht die Übung, sondern Dummheit: mangelndes Aufwärmen, zu schnell zu tief in die Bewegung gehen.
Wer sich bei den Dips verletzt hat, für den lohnt sich nach einer ausreichenden Genesungszeit absolut ein neuer Anlauf. Die Übung ist einfach zu gut, um sie einfach aus dem Trainingsplan zu streichen.
Diese Ausrüstung verwende ich zuhause
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