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Fir your tris try closed grip bench presses and/or reverse presses. That will more closely mimic the benching motion you are working for. It also requires more balance than ropes and other pull downs. Also, you cannot duplicate the benefit of dips with other excercies. They work tris and other muscles that work together and also use your natural body weight. You'll do well if you can work up to 20-30 quality reps per set!
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