10 Best Dip Machine Alternatives for Triceps Strength

The Dip Machine is done hanging with a machine. Ranked closest by our scoring: the Assisted Triceps Dip (Kneeling), the Lever Seated Dip and the Lever Overhand Triceps Dip.

Dip Machine

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

How to Do the Dip Machine

The steps for the Dip Machine itself, so you can judge how close each substitute below really is.

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

  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.

The 10 Best Dip Machine Alternatives

10 substitutes, ranked by how closely each one matches the Dip Machine 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Assisted Triceps Dip (Kneeling)Play demonstration

    1. Assisted Triceps Dip (Kneeling)

    91% 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 machine to your desired weight and height.
    2. Kneel down on the pad facing the machine, with your hands gripping the handles.
    3. Lower your body by bending your elbows, keeping your back straight and close to the machine.
    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 Dip Machine
    • Equipment: a machine, the same as the Dip Machine
    • Body position: kneeling, not hanging
  4. Weighted Triceps Dip On High Parallel BarsPlay demonstration

    4. Weighted Triceps Dip On High Parallel Bars

    86% match

    Triceps · Advanced · Compound

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

    • Weighted
    How to perform it
    1. Position yourself between two parallel bars with your hands gripping the bars and your arms fully extended.
    2. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    3. Pause for a moment, then push through your palms to straighten your arms and return to the starting position.
    4. 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 the Dip Machine
    • Equipment: free weights, not a machine
    • Body position: hanging, the same as the Dip Machine
    • Balance: harder to stay steady on than the Dip Machine
  5. Reverse DipPlay demonstration

    5. Reverse Dip

    79% match

    Triceps · Intermediate · Compound

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    • 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 the Dip Machine
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not hanging
    • Balance: harder to stay steady on than the Dip Machine

Dip Machine FAQ

What muscles does Dip Machine work?

Dip-style pressing primarily targets the triceps brachii, especially the lateral and long heads, plus the anterior deltoids and lower pectoralis major. The movement emphasizes elbow extension torque and requires scapular stability to control shoulder mechanics.

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