10 Best Dumbbell Twisting Bench Press Alternatives for Triceps

Ranked Dumbbell Twisting Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Twisting Bench Press 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. Triceps Dip

   80% 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. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   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 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 Dumbbell Twisting Bench Press
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Dumbbell Twisting Bench Press
2. Play demonstration

   2. Body-up

   77% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
   2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
   3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
   4. Pause for a moment, then push through your palms 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 the Dumbbell Twisting Bench Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
3. 

   3. Push-ups - Close Triceps Position

   77% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
   2. Lower yourself until your chest almost touches the floor as you inhale.
   3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
   4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Twisting Bench Press
   • Primary muscle: triceps, the same as the Dumbbell Twisting Bench Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
4. Play demonstration

   4. Triceps Dip (Between Benches)

   77% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   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 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 Dumbbell Twisting Bench Press
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
5. Play demonstration

   5. Bench Dip (Knees Bent)

   76% match

   • Triceps
   • Bodyweight
   • Beginner
   • 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 bench and straighten your legs in front of you, 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 yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: triceps, the same as the Dumbbell Twisting Bench Press
   • Equipment: bodyweight only, not free weights
   • Body position: seated, not lying on your back
6. 

   6. Close-grip Push-up Off Of A Dumbbell

   76% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
   2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
   3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
   4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Twisting Bench Press
   • Primary muscle: triceps, the same as the Dumbbell Twisting Bench Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
7. Play demonstration

   7. Bench Dip On Floor

   76% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   4. 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 Dumbbell Twisting Bench Press
   • Equipment: bodyweight only, not free weights
   • Body position: seated, not lying on your back
8. Play demonstration

   8. Three Bench Dip

   76% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
   4. 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 Dumbbell Twisting Bench Press
   • Equipment: bodyweight only, not free weights
   • Body position: seated, not lying on your back
9. Play demonstration

   9. Side Push-up

   72% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying on your side with your legs extended and stacked on top of each other.
   2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
   3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
   4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
   5. Lower your body back down to the starting position with control.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Twisting Bench Press
   • Primary muscle: triceps, the same as the Dumbbell Twisting Bench Press
   • Equipment: bodyweight only, not free weights
10. Play demonstration

    10. Diamond Push-up

    72% match

    • Triceps
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
    2. Keep your body in a straight line from head to toe, engaging your core and glutes.
    3. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
    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

    • Movement: flat horizontal press, the same as the Dumbbell Twisting Bench Press
    • Primary muscle: triceps, the same as the Dumbbell Twisting Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back