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 Triceps Dip (Between Benches), the Bench Dip (Knees Bent) and the Bench Dip On Floor.

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.

  1. Best match
    Triceps Dip (Between Benches)Play demonstration

    1. 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
  2. Bench Dip (Knees Bent)Play demonstration

    2. 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
  3. Bench Dip On FloorPlay demonstration

    3. 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
  4. Body-upPlay demonstration

    4. 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
  5. One Arm DipPlay demonstration

    5. One Arm Dip

    87% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound

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

    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
  6. Triceps DipPlay demonstration

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

    7. 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
  8. Push-ups - Close Triceps Position

    8. Push-ups - Close Triceps Position

    84% 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
    • 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
  9. Three Bench DipPlay demonstration

    9. Three Bench Dip

    82% 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 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
  10. Modified Hindu Push-upPlay demonstration

    10. Modified Hindu Push-up

    82% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return 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: pectorals, not triceps
    • 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

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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology