10 Best Bench Dips Alternatives for Triceps Strength
If you can't do Bench Dips, use parallel-bar dips, close-grip push-ups, cable triceps pushdowns, skull crushers, or ring dips to hit the triceps. For example, perform close-grip push-ups with elbows tucked and a straight torso to emphasize lateral and medial triceps activation while protecting the shoulder joint.
Original Exercise: Bench Dips
How to Perform Bench Dips
- For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Bench Dips Alternatives
1. Dip Machine
77.4% MatchHow to perform this exercise
- Sit securely in a dip machine, select the weight and firmly grasp the handles.
- Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
- As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
- Now slowly let your arms come back up to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
2. Assisted Triceps Dip (kneeling)
77.2% MatchHow to perform this exercise
- Adjust the machine to your desired weight and height.
- Kneel down on the pad facing the machine, with your hands gripping the handles.
- Lower your body by bending your elbows, keeping your back straight and close to the machine.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
3. Elbow Dips
75.3% 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 hips forward off the bench and straighten your legs, 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 through your hands to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
4. Dips - Triceps Version
73.2% MatchHow to perform this exercise
- To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
5. Ez Barbell Seated Triceps Extension
69.7% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the ez barbell with an overhand grip, hands shoulder-width apart.
- Raise the barbell overhead, fully extending your arms.
- Keeping your upper arms stationary, lower the barbell behind your head by bending your elbows.
- Pause for a moment, then raise the barbell back to the starting position by extending your arms.
6. Chest Dip
69.6% MatchHow to perform this exercise
- Position yourself on parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
7. Barbell Seated Bradford Rocky Press
63.2% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward.
- Press the barbell overhead, fully extending your arms.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
8. Cable Lying Triceps Extension V. 2
62.7% MatchHow to perform this exercise
- Attach a rope handle to a low pulley cable machine.
- Lie down on a flat bench facing up, with your head towards the cable machine.
- Grasp the rope handle with both hands, palms facing each other, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the rope handle towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
9. Cable Press On Exercise Ball
62.4% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees at a 90-degree angle.
- Hold the cable handles at chest height with your palms facing down and your elbows bent.
- Engage your core and press the cable handles forward until your arms are fully extended.
- Pause for a moment, then slowly release the tension and bring the cable handles back to the starting position.
- Repeat for the desired number of repetitions.
10. Cable Kneeling Triceps Extension
62.2% MatchHow to perform this exercise
- Attach a rope handle to a high pulley and kneel down facing the cable machine.
- Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head.
- Keep your elbows close to your head and your upper arms stationary throughout the exercise.
- Extend your forearms by contracting your triceps until your arms are fully extended.
- Pause for a moment, then slowly return to the starting position by bending your elbows.
Why You Might Need a Bench Dips Alternative
People swap Bench Dips for several reasons: shoulder pain at the anterior glenohumeral joint, wrist strain from the hand position, lack of a stable bench, or the need for progressive overload. Bench Dips place the shoulder in end-range extension and load the long head of the triceps while stressing the anterior deltoid and pecs; that can aggravate impingement or past rotator cuff injuries. Choosing alternatives lets you change elbow path, grip neutralization, or body angle to reduce shear and increase triceps-only activation. Cue example: keep elbows tucked and scapula stable to limit anterior shoulder torque during the substitute movement.
How to Choose the Right Substitute
Select a substitute by matching movement pattern, load capacity, and joint tolerance. If you need a vertical pressing pattern and heavy progression, choose parallel-bar dips or weighted dips and cue a controlled descent to 90° elbow flexion. For shoulder-friendly options, pick close-grip push-ups or cable pushdowns with a neutral grip and focus on full elbow extension to maximize triceps peak contraction. If instability training is a goal, use ring dips and maintain straight wrists. Consider equipment access, ability to add load, and whether you need isolation (pushdowns) or compound strength (dips).
Frequently Asked Questions
What muscles does Bench Dips work?
Bench Dips primarily target the triceps—especially the long head—while also recruiting the anterior deltoid and lower pectoralis major. The movement loads shoulder extension and elbow extension, so scapular control and torso angle change how much the triceps versus chest contribute; keep the torso more upright to bias the triceps.
What is the best bodyweight alternative to Bench Dips?
Close-grip push-ups are the best bodyweight alternative for most people because they place less shear on the shoulder while still emphasizing the triceps. Cue hands under the chest with elbows tucked about 45° and maintain a rigid plank to maximize triceps activation and spinal alignment.
Can I build muscle without doing Bench Dips?
Yes. You can hypertrophy the triceps with alternatives like weighted parallel-bar dips, cable triceps pushdowns, skull crushers, and progressive close-grip push-ups. Use progressive overload—add weight, increase time under tension with 3-5 second eccentrics, or raise volume—to achieve growth while maintaining clean elbow mechanics.
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