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.

Bench Dips

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

How to Do Bench Dips

The steps for Bench Dips themselves, so you can judge how close each substitute below really is.

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

  1. 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.
  2. 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.
  3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
  4. Repeat for the recommended amount of repetitions.

The 10 Best 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. 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. Lever Seated DipPlay demonstration

    1. Lever Seated Dip

    85% match

    Triceps · Beginner · Compound

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

    • Lever
    How to perform it
    1. Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle.
    2. Grasp the handles of the leverage machine with your palms facing down and your arms fully extended.
    3. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground.
    4. Pause for a moment, then 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 Bench Dips
    • Equipment: a machine, not bodyweight only
    • Body position: seated, the same as Bench Dips
  2. Reverse DipPlay demonstration

    Progression

    2. Reverse Dip

    84% match

    Triceps · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    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 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

    3. Dip Machine

    77% match

    Triceps · Intermediate · Compound

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

    • Machine
    How to perform it
    1. Sit securely in a dip machine, select the weight and firmly grasp the handles.
    2. 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.
    3. 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.
    4. Now slowly let your arms come back up to the starting position as you inhale.
    5. 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

  6. Progression

    6. Elbow Dips

    75% match

    Triceps · Intermediate · Compound

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.

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