10 Best Bench Dips Alternatives for Triceps Strength
Bench Dips are done seated. Ranked closest by our scoring: the Lever Seated Dip, the Dip Machine and the Lever Overhand Triceps Dip. Four harder versions, among them the Reverse Dip and Elbow Dips, are listed below as progressions rather than swaps.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Bench Dips
- Primary muscle
- Triceps
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Chest, Shoulders
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.
Ranked Bench Dips Alternatives
10 substitutes, ranked by how closely each one matches Bench Dips 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.
Best match 1. Lever Seated Dip
85% match- Triceps
- Lever
- Beginner
- Compound
A good swap when you have a lever machine to work with, and it still works the triceps.
How to perform this exercise
- Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle.
- Grasp the handles of the leverage machine with your palms facing down and your arms fully extended.
- Slowly lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- 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 Bench Dips
- Equipment: a machine, not bodyweight only
- Body position: seated, the same as Bench Dips
Progression
2. Reverse Dip
84% match- Triceps
- Bodyweight
- Intermediate
- Compound
Pick this when you want a harder version that still works the triceps.
How to perform this exercise
- Position yourself between two parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- 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 Bench Dips
- Equipment: bodyweight only, the same as Bench Dips
- Body position: standing, not seated
- Balance: harder to stay steady on than Bench Dips
3. Dip Machine
77% match- Triceps
- Machine
- Intermediate
- Compound
A good swap when you have a machine to work with, and it still works the triceps.
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as Bench Dips
- Equipment: a machine, not bodyweight only
- Body position: hanging, not seated
4. Lever Overhand Triceps Dip
77% match- Triceps
- Lever
- Intermediate
- Compound
How to perform this exercise
- Adjust the machine to the appropriate height and secure your body in position.
- Grasp the handles with an overhand grip and position your body so that your arms are fully extended.
- Lower your body by bending your elbows, keeping your upper arms close to your sides.
- Continue lowering until your upper arms are parallel to the floor.
- Pause for a moment, then push yourself back up to the starting position by extending your elbows.
- 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 Bench Dips
- Equipment: a machine, not bodyweight only
- Body position: standing, not seated
5. Assisted Triceps Dip (Kneeling)
77% match- Triceps
- Lever
- Beginner
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as Bench Dips
- Equipment: a machine, not bodyweight only
- Body position: kneeling, not seated
Progression
6. Elbow Dips
75% match- Triceps
- Bodyweight
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as Bench Dips
- Equipment: bodyweight only, the same as Bench Dips
- Body position: standing, not seated
- Balance: harder to stay steady on than Bench Dips
- Triceps
- Weighted
- Advanced
- Compound
How to perform this exercise
- Position yourself between two parallel bars with your hands gripping the bars and your arms fully extended.
- Bend your elbows and lower your body until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: triceps, the same as Bench Dips
- Equipment: free weights, not bodyweight only
- Body position: hanging, not seated
- Balance: harder to stay steady on than Bench Dips
Progression
8. Dips - Triceps Version
73% match- Triceps
- Bodyweight
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as Bench Dips
- Equipment: bodyweight only, the same as Bench Dips
- Body position: hanging, not seated
- Balance: harder to stay steady on than Bench Dips
- Triceps
- Cable
- Intermediate
- Isolation
How to perform this exercise
- Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
- Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
- To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
- Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as Bench Dips
- Equipment: a cable, not bodyweight only
- Body position: standing, not seated
Progression
10. Ring Dips
71% match- Triceps
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Start by hanging from the rings 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.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: triceps, the same as Bench Dips
- Equipment: a suspension trainer, not bodyweight only
- Body position: standing, not seated
- Balance: harder to stay steady on than Bench Dips
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.
Bench Dips FAQ
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.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology