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

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match

   Play demonstration

   1. Exercise Ball Dip

   89% match

   • Triceps
   • Stability-ball
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   Progression

   2. Bench Dip On Floor

   99% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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)
3. Play demonstration

   Progression

   3. Three Bench Dip

   94% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
   4. Push yourself back up to the starting position.
   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)
   • Balance: easier to stay steady on than the Bench Dip (Knees Bent)
4. Play demonstration

   Progression

   4. Body-up

   91% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
   2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
   3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
   4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
   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: lying face down, not seated
5. Play demonstration

   Progression

   5. Triceps Dip (Bench Leg)

   89% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
   2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Push through your palms to straighten your arms and return to the starting position.
   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)
   • Balance: easier to stay steady on than the Bench Dip (Knees Bent)
6. 

   Progression

   6. Close-grip Push-up Off Of A Dumbbell

   88% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
   2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
   3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
   4. After a pause at the contracted position, repeat the movement for the prescribed amount 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: lying face down, not seated
7. 

   Progression

   7. Push-ups - Close Triceps Position

   87% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
   2. Lower yourself until your chest almost touches the floor as you inhale.
   3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
   4. After a second pause at the contracted position, repeat the movement for the prescribed amount 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: lying face down, not seated
8. Play demonstration

   Progression

   8. Triceps Dip (Between Benches)

   87% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   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.

   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
9. 

   9. Parallel Bar Dip

   87% match

   • Triceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
   2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
   3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
   4. 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
10. Play demonstration

    Progression

    10. Triceps Dip

    86% match

    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    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. 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.

    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: hanging, not seated