10 Best Exercise Ball Dip Alternatives for Home and Gym

The Exercise Ball Dip is done standing with a stability ball. Ranked closest by our scoring: the Parallel Bar Dip, the Triceps Dip (Between Benches) and the Bench Dip (Knees Bent). A harder version, the Narrow Push-up On Exercise Ball, is listed below as a progression rather than a swap.

Exercise Ball DipWatch the Exercise Ball Dip

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

How to Do the Exercise Ball Dip

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

Triceps, with chest, shoulders · Stability-ball · Intermediate · Compound

  1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Place your hands on the ball beside your hips, fingers pointing forward.
  3. Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
  4. Lower your body back down by bending your elbows, keeping them close to your sides.
  5. Repeat for the desired number of repetitions.

The 10 Best Exercise Ball Dip Alternatives

10 substitutes, ranked by how closely each one matches the Exercise Ball Dip 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Parallel Bar Dip

    1. Parallel Bar Dip

    94% match

    Triceps · Intermediate · Compound

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

    • Other
    How to perform it
    1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
    2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
    3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
    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 Exercise Ball Dip
    • Equipment: bodyweight only, the same as the Exercise Ball Dip
    • Body position: standing, the same as the Exercise Ball Dip
    • Balance: easier to stay steady on than the Exercise Ball Dip
  2. Triceps Dip (Between Benches)Play demonstration

    2. Triceps Dip (Between Benches)

    92% 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. 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 Exercise Ball Dip
    • Equipment: bodyweight only, the same as the Exercise Ball Dip
    • Body position: standing, the same as the Exercise Ball Dip
    • Balance: easier to stay steady on than the Exercise Ball Dip

  5. 5. Body-up

    88% match

    Triceps · Intermediate · Compound

  6. Narrow Push-up On Exercise BallPlay demonstration

    Progression

    6. Narrow Push-up On Exercise Ball

    87% match

    Triceps · Advanced · Compound

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

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, 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 Exercise Ball Dip
    • Equipment: bodyweight only, the same as the Exercise Ball Dip
    • Body position: lying face down, not standing
  7. Medicine Ball Close Grip Push UpPlay demonstration

    7. Medicine Ball Close Grip Push Up

    87% match

    Triceps · Intermediate · Compound

    A good swap when you have a medicine ball to work with, and it still works the triceps.

    • Medicine-ball
    How to perform it
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Push back up to the starting position, fully extending 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 Exercise Ball Dip
    • Equipment: bodyweight only, the same as the Exercise Ball Dip
    • Body position: lying face down, not standing

Exercise Ball Dip FAQ

What muscles does Exercise Ball Dip work?

Exercise ball dips primarily target the triceps through elbow extension, with secondary load on the anterior deltoids and pectoralis major during shoulder flexion. The unstable ball increases scapular stabilizer and rotator cuff activation to maintain shoulder joint alignment; perform controlled descents to emphasize long‑head triceps tension.

What is the best bodyweight alternative to Exercise Ball Dip?

Parallel-bar dips are the best bodyweight alternative because they preserve the full elbow-extension pattern and allow progressive overload with bodyweight. Cue: keep your torso relatively upright to bias triceps, lower until elbows approach 90 degrees, and maintain scapular control to protect the shoulder.

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