10 Best Bench Dip On Floor Alternatives for Home Workouts
If you can't do a Bench Dip On Floor, use close-grip push-ups, diamond push-ups, chair/bench dips, parallel-bar dips, or band overhead triceps extensions. For example, perform a close-grip push-up with hands under the sternum and elbows tucked to ~45° to emphasize triceps activation through elbow extension while reducing shoulder stress.
Original Exercise: Bench Dip On Floor
How to Perform Bench Dip On Floor
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Best Bench Dip On Floor Alternatives
1. Bench Dip (knees Bent)
99.4% MatchHow to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
2. Body-up
90.7% MatchHow to perform this exercise
- 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.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
3. Exercise Ball Dip
88% MatchHow to perform this exercise
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Place your hands on the ball beside your hips, fingers pointing forward.
- Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
- Lower your body back down by bending your elbows, keeping them close to your sides.
- Repeat for the desired number of repetitions.
4. Close-Grip Push-Up Off Of A Dumbbell
87.4% MatchHow to perform this exercise
- 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.
- Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
5. Dumbbell Seated Bent Over Triceps Extension
82.9% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
- Bend forward at the waist, keeping your back straight and your head up.
- Extend your arms straight back, keeping your elbows close to your head.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
6. Close-grip Push-up
82.4% MatchHow to perform this exercise
- Start in a high plank position with your hands placed close together, directly under your shoulders.
- Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
7. Close-grip Push-up (on Knees)
82.2% MatchHow to perform this exercise
- Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
- Pause for a moment when your chest is just above the ground.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
8. Diamond Push-up
81.9% MatchHow to perform this exercise
- Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to toe, engaging your core and glutes.
- Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
9. Body Tricep Press
81.4% MatchHow to perform this exercise
- Position a bar in a rack at chest height.
- Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
- Begin by flexing the elbow, lowering yourself towards the bar.
- Pause, and then reverse the motion by extending the elbows.
- Progress from bodyweight by adding chains over your shoulders.
10. Close-Grip Dumbbell Press
76.9% MatchHow to perform this exercise
- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
- Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
- Initiate the movement by lowering the dumbbell to your chest.
- Return to the starting position by extending the elbows.
Why You Might Need a Bench Dip On Floor Alternative
You may substitute Bench Dip On Floor for shoulder pain, limited wrist mobility, or lack of a stable platform. Dips with the hands behind the torso place the shoulder in extension and can increase anterior capsule compression; alternatives let you load the elbow extensors without excessive humeral retroversion. Choose movements that maintain triceps concentric and eccentric control—for instance, close-grip push-ups keep the torso neutral and bias the lateral and long heads during elbow extension, while band overhead extensions isolate the long head without axial shoulder loading. Adjust hand position and torso angle to manage ROM and joint stress.
How to Choose the Right Substitute
Match the substitute to your goals, equipment, and joint tolerance. For minimal shoulder strain, pick close-grip or diamond push-ups and keep elbows tucked ~45° to load the triceps while protecting the shoulder joint. For progressive overload, use parallel-bar or weighted bench dips and pause at roughly 90° elbow flexion to increase eccentric control and time under tension. To isolate the triceps while sparing the shoulder, choose a high-anchored band or cable overhead extension and lock the scapula down to focus force at the elbow joint. Consider hand width and torso angle to bias long-head versus lateral-head recruitment.
Frequently Asked Questions
What muscles does Bench Dip On Floor work?
Bench dips primarily load the triceps via elbow extension, with secondary activation of the anterior deltoid and pectoralis major. Keep the scapula retracted and shoulders depressed during the movement to emphasize triceps contribution and reduce anterior shoulder shear.
What is the best bodyweight alternative to Bench Dip On Floor?
The best bodyweight alternative is the close-grip push-up. Place hands under the sternum and tuck elbows to about 45°; this maintains triceps loading through full elbow extension while keeping the shoulder in a more neutral, lower-risk position.
Can I build muscle without doing Bench Dip On Floor?
Yes. You can hypertrophy the triceps with push-up variations, dips, and triceps extensions by applying progressive overload. For example, add pauses at the bottom of parallel-bar dips or increase band resistance on overhead extensions to raise mechanical tension and stimulate muscle growth.
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