10 Best Dips - Triceps Version Alternatives for Triceps Strength

Dips - Triceps Version are done hanging. Ranked closest by our scoring: Elbow Dips, Weighted Three Bench Dips and Weighted Tricep Dips. Three harder versions, the Stalder Press, the Chest Dip and Impossible Dips, are listed below as progressions rather than swaps.

The Dips - Triceps Version has you hang between two bars with your elbows tucked close, lower until they bend to about ninety degrees, then press back up on your triceps. Elbow Dips are the closest swap because they need only a bench or chair and put your elbows through that same bend: you sit on the edge, slide your hips off with your legs straight and your heels on the ground, then dip and press back up. If a bar station is free, the Reverse Dip keeps you hanging between two bars instead.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dips - Triceps Version

Dips - Triceps Version
Primary muscle
Triceps
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Dips - Triceps Version
  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.
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Ranked Dips - Triceps Version Alternatives

10 substitutes, ranked by how closely each one matches Dips - Triceps Version 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.

  1. Best match
    Elbow DipsPlay demonstration

    1. Elbow Dips

    90% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the triceps with less balance to manage.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. 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.
    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 Dips - Triceps Version
    • Equipment: bodyweight only, the same as Dips - Triceps Version
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than Dips - Triceps Version
  2. Stalder PressPlay demonstration

    Progression

    2. Stalder Press

    83% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
    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 Dips - Triceps Version
    • Equipment: bodyweight only, the same as Dips - Triceps Version
    • Body position: inverted, not hanging
    • Balance: harder to stay steady on than Dips - Triceps Version
  3. Weighted Three Bench DipsPlay demonstration

    3. Weighted Three Bench Dips

    81% match
    • Triceps
    • Weighted
    • Intermediate
    • Compound

    A straight swap when you want to keep working the triceps.

    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
    3. Lower your body by bending your elbows, keeping your back close to the bench.
    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 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as Dips - Triceps Version
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not hanging
  4. Weighted Tricep DipsPlay demonstration

    4. Weighted Tricep Dips

    81% match
    • Triceps
    • Weighted
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the front of the bench with your legs extended in front of you.
    3. Keep your back close to the bench and your elbows slightly bent.
    4. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    5. Push yourself back up to the starting position by straightening your arms.
    6. 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 Dips - Triceps Version
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not hanging
  5. Reverse DipPlay demonstration

    5. Reverse Dip

    81% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, done standing instead.

    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 Dips - Triceps Version
    • Equipment: bodyweight only, the same as Dips - Triceps Version
    • Body position: standing, not hanging
  6. Weighted Triceps Dip On High Parallel BarsPlay demonstration

    6. Weighted Triceps Dip On High Parallel Bars

    80% match
    • Triceps
    • Weighted
    • Advanced
    • Compound
    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 Dips - Triceps Version
    • Equipment: free weights, not bodyweight only
    • Body position: hanging, the same as Dips - Triceps Version
  7. Dip Machine

    7. Dip Machine

    76% 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
    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 Dips - Triceps Version
    • Equipment: a machine, not bodyweight only
    • Body position: hanging, the same as Dips - Triceps Version
    • Balance: easier to stay steady on than Dips - Triceps Version
  8. Chest DipPlay demonstration

    Progression

    8. Chest Dip

    74% 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, the same as Dips - Triceps Version
    • Body position: hanging, the same as Dips - Triceps Version
  9. Impossible DipsPlay demonstration

    Progression

    9. Impossible Dips

    73% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
    2. Bend your knees and cross your ankles.
    3. 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 Dips - Triceps Version
    • Equipment: bodyweight only, the same as Dips - Triceps Version
    • Body position: inverted, not hanging
    • Balance: harder to stay steady on than Dips - Triceps Version
  10. Bench Dips

    10. Bench Dips

    73% 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 Dips - Triceps Version
    • Equipment: bodyweight only, the same as Dips - Triceps Version
    • Body position: seated, not hanging
    • Balance: easier to stay steady on than Dips - Triceps Version

Why You Might Need a Dips - Triceps Version Alternative

A busy dip station, no bars at all, or wanting to add plates are the usual reasons to swap out of Dips - Triceps Version. If bars are taken but a bench or sturdy chair is free, Elbow Dips, Weighted Three Bench Dips, Weighted Tricep Dips and Bench Dips all have you sit on the edge, slide your hips off, and dip by bending your elbows, so a single piece of furniture replaces the whole station. If bars are free, the Reverse Dip repeats the same hang and lockout, while Weighted Triceps Dip On High Parallel Bars is the same bar dip with weight added once bodyweight reps get easy. A Dip Machine trades the bars for a seat and a weight stack you set with a pin.

How to Choose the Right Dips - Triceps Version Substitute

Elbow Dips and Bench Dips are the same bench dip under two names: sit on the edge, hands beside your hips, slide off and dip. Pick either one; both need only a bench or chair and train the same triceps. If you want to keep hanging between bars, the Reverse Dip repeats the same lockout and elbow bend. Weighted Tricep Dips and Weighted Three Bench Dips are that same bench dip with load added once bodyweight stops being enough, and Weighted Triceps Dip On High Parallel Bars does the same between the bars. Stalder Press swaps the dip for a squat where you start with your arms overhead, press them down toward the floor as you sink, and raise them again as you stand, so treat it as a different drill rather than a straight swap.

Dips - Triceps Version FAQ

Can I do Dips - Triceps Version at home without a dip station?

Yes. Elbow Dips and Bench Dips both replace the two parallel bars with a single bench or a sturdy chair, which most homes already have. Sit on the edge, slide your hips off, and lower yourself by bending your elbows the same way you would between bars, then press back up on your triceps.

How do I add more resistance to Dips - Triceps Version?

Weighted Tricep Dips keep you on the bench edge and Weighted Triceps Dip On High Parallel Bars keeps you between the bars; both are the same dip with extra load added once bodyweight reps stop feeling like enough. Lower yourself under control so your elbows still do the work.

What if my gym only has a Dip Machine?

Use it. You sit in the machine, grip the handles with your elbows in at your sides, and push the handles down until your arms are nearly straight, keeping a little bend at the bottom, before letting them come back up slowly. It trades the free bars for a guided path and a weight stack you set with a pin, and the steps still have you keep your elbows in at your sides so the triceps do the pressing.

Does every alternative work the same muscle as Dips - Triceps Version?

Most do. Elbow Dips, Bench Dips, Reverse Dip and all three weighted dips finish the same way: you bend your elbows to lower, then straighten your arms with your triceps to come back up. Chest Dip is the exception: it lowers you until your shoulders drop below your elbows, which shifts the main work onto your chest instead.

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