10 Best Impossible Dips Alternatives for Triceps Strength

Ranked Impossible Dips Alternatives

10 substitutes, ranked by how closely each one matches Impossible Dips 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. Stalder Press

   90% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   It uses the same equipment and 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 Impossible Dips
   • Equipment: bodyweight only, the same as Impossible Dips
   • Body position: inverted, the same as Impossible Dips
2. 

   2. Dips - Triceps Version

   73% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the triceps.

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: triceps, the same as Impossible Dips
   • Equipment: bodyweight only, the same as Impossible Dips
   • Body position: hanging, not inverted
   • Balance: easier to stay steady on than Impossible Dips
3. Play demonstration

   3. Reverse Dip

   73% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   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 Impossible Dips
   • Equipment: bodyweight only, the same as Impossible Dips
   • Body position: standing, not inverted
   • Balance: easier to stay steady on than Impossible Dips
4. Play demonstration

   4. Elbow Dips

   71% 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 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 Impossible Dips
   • Equipment: bodyweight only, the same as Impossible Dips
   • Body position: standing, not inverted
   • Balance: easier to stay steady on than Impossible Dips
5. 

   5. Bench Dips

   69% 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 Impossible Dips
   • Equipment: bodyweight only, the same as Impossible Dips
   • Body position: seated, not inverted
   • Balance: easier to stay steady on than Impossible Dips
6. Play demonstration

   6. Ring Dips

   66% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings 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 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, the same as Impossible Dips
   • Equipment: a suspension trainer, not bodyweight only
   • Body position: standing, not inverted
7. Play demonstration

   7. Handstand

   65% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   It still works the triceps, through a different movement.

   How to perform this exercise

   1. Find an open space with enough room to perform a handstand.
   2. Place your hands on the ground shoulder-width apart, fingers pointing forward.
   3. Kick your legs up towards the wall, using your core and shoulders to maintain balance.
   4. Once in a handstand position, engage your triceps to support your body weight.
   5. Hold the handstand for as long as you can maintain balance.
   6. To come down, slowly lower your legs back to the ground.
   7. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: triceps, the same as Impossible Dips
   • Equipment: bodyweight only, the same as Impossible Dips
   • Body position: inverted, the same as Impossible Dips
8. Play demonstration

   8. Weighted Triceps Dip On High Parallel Bars

   63% 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 Impossible Dips
   • Equipment: free weights, not bodyweight only
   • Body position: hanging, not inverted
   • Balance: easier to stay steady on than Impossible Dips
9. Play demonstration

   9. Weighted Three Bench Dips

   63% match

   • Triceps
   • Weighted
   • Intermediate
   • Compound

   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 Impossible Dips
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not inverted
   • Balance: easier to stay steady on than Impossible Dips
10. Play demonstration

    10. Weighted Tricep Dips

    63% 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 Impossible Dips
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not inverted
    • Balance: easier to stay steady on than Impossible Dips