10 Best Parallel Bar Dip Alternatives for Triceps Strength
The Parallel Bar Dip is done standing. Ranked closest by our scoring: the Triceps Dip (Between Benches), the Exercise Ball Dip and the Triceps Dip.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Parallel Bar Dip
- Primary muscle
- Triceps
- Equipment
- Other
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Chest, Shoulders
How to perform Parallel Bar Dip
- 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.
- Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- Repeat for the desired number of repetitions.
Ranked Parallel Bar Dip Alternatives
10 substitutes, ranked by how closely each one matches the Parallel Bar 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.
Best match 1. Triceps Dip (Between Benches)
94% match- Triceps
- Bodyweight
- Intermediate
- Compound
A straight swap when you want to keep working the triceps.
How to perform this exercise
- Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- 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 Parallel Bar Dip
- Equipment: bodyweight only, the same as the Parallel Bar Dip
- Body position: standing, the same as the Parallel Bar Dip
2. Exercise Ball Dip
94% match- Triceps
- Stability-ball
- Intermediate
- Compound
Pick this when you want to work the triceps with more balance to manage.
How to perform this exercise
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Place your hands on the ball beside your hips, fingers pointing forward.
- Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
- Lower your body back down by bending your elbows, keeping them close to your sides.
- 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 Parallel Bar Dip
- Equipment: bodyweight only, the same as the Parallel Bar Dip
- Body position: standing, the same as the Parallel Bar Dip
- Balance: harder to stay steady on than the Parallel Bar Dip
3. Triceps Dip
91% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- 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 Parallel Bar Dip
- Equipment: bodyweight only, the same as the Parallel Bar Dip
- Body position: hanging, not standing
4. One Arm Dip
88% 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
- Stand facing away from a bench or chair, with your feet shoulder-width apart.
- Place one hand on the bench or chair behind you, fingers pointing towards your body.
- Extend your legs out in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
- Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
- 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 Parallel Bar Dip
- Equipment: bodyweight only, the same as the Parallel Bar Dip
- Body position: standing, the same as the Parallel Bar Dip
- Balance: harder to stay steady on than the Parallel Bar Dip
5. Bench Dip (Knees Bent)
87% match- Triceps
- Bodyweight
- Beginner
- Compound
Pick this when you want an easier version that still works the triceps.
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- 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 Parallel Bar Dip
- Equipment: bodyweight only, the same as the Parallel Bar Dip
- Body position: seated, not standing
- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- 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.
- Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- 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 Parallel Bar Dip
- Equipment: bodyweight only, the same as the Parallel Bar Dip
- Body position: lying face down, not standing
7. Medicine Ball Close Grip Push Up
86% match- Triceps
- Medicine-ball
- Intermediate
- Compound
How to perform this exercise
- Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Push back up to the starting position, fully extending your arms.
- 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 Parallel Bar Dip
- Equipment: bodyweight only, the same as the Parallel Bar Dip
- Body position: lying face down, not standing
8. Bench Dip On Floor
86% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- 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 Parallel Bar Dip
- Equipment: bodyweight only, the same as the Parallel Bar Dip
- Body position: seated, not standing
9. Body-up
86% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- 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.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- 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 Parallel Bar Dip
- Equipment: bodyweight only, the same as the Parallel Bar Dip
- Body position: lying face down, not standing
- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- 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.
- Lower yourself until your chest almost touches the floor as you inhale.
- 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.
- 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 Parallel Bar Dip
- Equipment: bodyweight only, the same as the Parallel Bar Dip
- Body position: lying face down, not standing
Why You Might Need a Parallel Bar Dip Alternative
People substitute parallel bar dips for several reasons: shoulder pain during deep dips, lack of dip bars, insufficient pressing strength, or a need for unilateral work. Dips load the shoulder and pectoral complex while heavily recruiting the long head of the triceps; that can aggravate impingement or labral issues. You can reduce strain by choosing exercises that limit shoulder extension range or shift load to horizontal pressing or isolated elbow extension. When swapping exercises, cue scapular stability and keep the humerus slightly forward to control joint stress and preserve triceps activation.
Parallel Bar Dip FAQ
What muscles does Parallel Bar Dip work?
Parallel bar dips primarily target the triceps brachii (long, lateral, and medial heads) and secondarily load the pectoralis major and anterior deltoid. The movement combines elbow extension and shoulder horizontal flexion/extension, so it recruits the chest more when you lean forward and emphasizes triceps when you stay upright with elbows tucked.
Can I build muscle without doing Parallel Bar Dip?
Yes. You can stimulate the same triceps growth with weighted or bodyweight alternatives like skull crushers, cable pressdowns, close-grip bench press, and band-assisted dips. Prioritize progressive overload, full elbow extension, and controlled tempo to ensure equivalent triceps hypertrophy without performing dips.
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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