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.

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

Original Exercise: Exercise Ball Dip

Exercise Ball DipPlay demonstration
Primary muscle
Triceps
Equipment
Stability-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Exercise Ball Dip
  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.
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Ranked 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. 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
    Parallel Bar Dip

    1. Parallel Bar Dip

    94% match
    • Triceps
    • Other
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
    • 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 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
  3. Bench Dip (Knees Bent)Play demonstration

    3. Bench Dip (Knees Bent)

    89% 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 Exercise Ball Dip
    • Equipment: bodyweight only, the same as the Exercise Ball Dip
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Exercise Ball Dip
  4. Bench Dip On FloorPlay demonstration

    4. Bench Dip On Floor

    88% 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 Exercise Ball Dip
    • Equipment: bodyweight only, the same as the Exercise Ball Dip
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Exercise Ball Dip
  5. Body-upPlay demonstration

    5. Body-up

    88% 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 Exercise Ball Dip
    • Equipment: bodyweight only, the same as the Exercise Ball Dip
    • Body position: lying face down, not standing
    • Balance: easier to stay steady on than the Exercise Ball Dip
  6. Narrow Push-up On Exercise BallPlay demonstration

    Progression

    6. Narrow Push-up On Exercise Ball

    87% match
    • Triceps
    • Stability-ball
    • Advanced
    • Compound

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

    How to perform this exercise
    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
    • Medicine-ball
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  8. One Arm DipPlay demonstration

    8. One Arm Dip

    87% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    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
  9. Triceps DipPlay demonstration

    9. Triceps Dip

    86% 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. 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: hanging, not standing
    • Balance: easier to stay steady on than the Exercise Ball Dip
  10. Close-grip Push-up Off Of A Dumbbell

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

    85% 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
    • 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
    • Balance: easier to stay steady on than the Exercise Ball Dip

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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