10 Bench Dip (knees Bent) Alternatives for Shoulder-Friendly Triceps

The Bench Dip (Knees Bent) is done seated. Ranked closest by our scoring: the Exercise Ball Dip and the Parallel Bar Dip. Eight harder versions, among them the Bench Dip On Floor and the Three Bench Dip, are listed below as progressions rather than swaps.

Bench Dip (Knees Bent)Watch the Bench Dip (Knees Bent)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Bench Dip (Knees Bent)

The steps for the Bench Dip (Knees Bent) itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Bodyweight · Beginner · Compound

  1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
  2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
  3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Bench Dip (Knees Bent) Alternatives

10 substitutes, ranked by how closely each one matches the Bench Dip (Knees Bent) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Exercise Ball DipPlay demonstration

    1. Exercise Ball Dip

    89% match

    Triceps · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the triceps.

    • Stability-ball
    How to perform it
    1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Place your hands on the ball beside your hips, fingers pointing forward.
    3. Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
    4. Lower your body back down by bending your elbows, keeping them close to your sides.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Bench Dip (Knees Bent)
    • Equipment: bodyweight only, the same as the Bench Dip (Knees Bent)
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Bench Dip (Knees Bent)
  2. Bench Dip On FloorPlay demonstration

    Progression

    2. Bench Dip On Floor

    99% match

    Triceps · Intermediate · Compound

    Pick this when you want a harder version that still works the triceps.

    • Bodyweight
    How to perform it
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Bench Dip (Knees Bent)
    • Equipment: bodyweight only, the same as the Bench Dip (Knees Bent)
    • Body position: seated, the same as the Bench Dip (Knees Bent)

  4. Progression

    4. Body-up

    91% match

    Triceps · Intermediate · Compound

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