10 Best Dips - Triceps Version Alternatives for Building Triceps Strength
What can I do instead of Dips - Triceps Version? Use bench dips, diamond (close‑grip) push-ups, bodyweight triceps extensions (inverted extensions), decline close‑hand push-ups, or assisted band/ring dips to replicate elbow‑extension loading. Cue: keep elbows tucked and torso upright to bias the triceps and avoid deep shoulder flexion that stresses the anterior shoulder.
Original Exercise: Dips - Triceps Version
How to Perform Dips - Triceps Version
- 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.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Dips - Triceps Version Alternatives
1. Elbow Dips
89.9% 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.
2. Dip Machine
75.8% 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.
3. Chest Dip
73.7% 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.
4. Bench Dips
73.2% MatchHow to perform this exercise
- 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.
5. Ez Bar Standing French Press
71.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the ez barbell with an overhand grip.
- Raise the barbell above your head, fully extending your arms.
- Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
6. Ez Barbell Seated Triceps Extension
69.6% 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.
7. Cable Overhead Triceps Extension (rope Attachment)
69.3% MatchHow to perform this exercise
- Attach a rope to a cable machine at a high position.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the rope with both hands, palms facing each other, and bring your hands above your head.
- Keep your upper arms close to your head and your elbows pointing forward.
- Slowly lower the rope behind your head by bending your elbows.
8. Cable Kneeling Triceps Extension
69% 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.
9. Cable Rope Overhead Triceps Extension
69% MatchHow to perform this exercise
- Attach a rope to the bottom pulley of the pulley machine.
- Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
- Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Return to the starting position by flexing your triceps as you breathe out.
- Repeat for the recommended amount of repetitions.
10. Cable Lying Triceps Extension V. 2
68.5% 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.
Why You Might Need a Dips - Triceps Version Alternative
You might replace triceps dips for shoulder pain, limited equipment, weak pressing strength, or rehab needs. Dips load the elbow extensors under shoulder extension, which can aggravate the anterior capsule or long head of the triceps if mobility or strength is lacking. Substitutes let you preserve elbow extension overload while limiting shoulder ROM or changing leverage. For example, diamond push-ups reduce vertical shoulder compression and still target lateral and medial triceps heads; cue: stop when elbows reach 90° to protect the shoulder. Bands and assisted variations let you scale load while maintaining the same movement pattern and triceps activation.
How to Choose the Right Substitute
Select a substitute based on joint health, desired muscle emphasis, and progression options. If you need to spare the shoulder, pick close‑grip push‑ups or inverted triceps extensions that keep the shoulder nearer neutral; cue: maintain a tight plank and squeeze the triceps on the concentric. If you want maximal overload, use weighted or decline close‑grip variations to increase torque at the elbow. Consider range of motion, hand placement, and ability to progressively add load (bands, weight vests, or belt). Prioritize movements that let you fully extend the elbow under control for full triceps activation.
Frequently Asked Questions
What muscles does Dips - Triceps Version work?
Dips - Triceps Version primarily targets the triceps (lateral, medial, and long heads) through elbow extension. Secondary muscles include the anterior deltoid, pectoralis major when you lean forward, and scapular stabilizers; cue: keep a more upright torso to bias the triceps and reduce chest involvement.
What is the best bodyweight alternative to Dips - Triceps Version?
The best bodyweight alternative is the diamond (close‑grip) push‑up because it preserves high elbow‑extension demand with minimal shoulder strain. Set hands directly under the sternum in a diamond shape, keep elbows tucked, and descend until elbows are ~90° to maintain triceps emphasis.
Can I build muscle without doing Dips - Triceps Version?
Yes. You can hypertrophy the triceps using progressive overload with close‑grip push‑ups, bench dips, inverted triceps extensions, and banded push‑downs. Progress by adding reps, a weighted vest, slower eccentric tempo, or manipulating leverage while maintaining full elbow extension and tight scapular control.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →