10 Best Dip Machine Alternatives for Triceps Strength

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Assisted Triceps Dip (Kneeling)

   91% 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

   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
2. Play demonstration

   2. Lever Seated Dip

   90% match

   • Triceps
   • Lever
   • Beginner
   • Compound

   How to perform this exercise

   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 the Dip Machine
   • Equipment: a machine, the same as the Dip Machine
   • Body position: seated, not hanging
3. Play demonstration

   3. Lever Overhand Triceps Dip

   88% match

   • Triceps
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the machine to the appropriate height and secure your body in position.
   2. Grasp the handles with an overhand grip and position your body so that your arms are fully extended.
   3. Lower your body by bending your elbows, keeping your upper arms close to your sides.
   4. Continue lowering until your upper arms are parallel to the floor.
   5. Pause for a moment, then push yourself back up to the starting position by extending your elbows.
   6. 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: standing, not hanging
4. Play demonstration

   4. Weighted Triceps Dip On High Parallel Bars

   86% match

   • Triceps
   • Weighted
   • Advanced
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   5. Reverse Dip

   79% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
6. 

   6. Bench Dips

   77% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   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.

   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: seated, not hanging
7. 

   7. Dips - Triceps Version

   76% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
   2. 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.
   3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
   4. 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 the Dip Machine
   • Equipment: bodyweight only, not a machine
   • Body position: hanging, the same as the Dip Machine
   • Balance: harder to stay steady on than the Dip Machine
8. Play demonstration

   8. Assisted Chest Dip (Kneeling)

   76% match

   • Pectorals
   • Lever
   • Beginner
   • Compound

   How to perform this exercise

   1. Adjust the machine to your desired height and secure your knees on the pad.
   2. Grasp the handles with your palms facing down and your arms fully extended.
   3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   4. Pause for a moment, 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: pectorals, not triceps
   • Equipment: a machine, the same as the Dip Machine
   • Body position: kneeling, not hanging
9. Play demonstration

   9. Ring Dips

   75% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   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: a suspension trainer, not a machine
   • Body position: standing, not hanging
   • Balance: harder to stay steady on than the Dip Machine
10. Play demonstration

    10. Chest Dip

    72% match

    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Position yourself on parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. 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: pectorals, not triceps
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Dip Machine
    • Balance: harder to stay steady on than the Dip Machine