Progression ladder for the Bench Dips

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Bench Dips

These are the substitutes for the Bench Dips, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (4)

  1. Lever Seated DipPlay demonstration

    Lever Seated Dip

    • Beginner
    • Lever
    • Triceps
  2. Triceps Overhead Extension With Rope

    Triceps Overhead Extension With Rope

    • Intermediate
    • Cable
    • Triceps
  3. Cable Lying Triceps ExtensionPlay demonstration

    Cable Lying Triceps Extension

    • Beginner
    • Cable
    • Triceps
  4. Assisted Triceps Dip (Kneeling)Play demonstration

    Assisted Triceps Dip (Kneeling)

    • Beginner
    • Lever
    • Triceps

Where you are now

Bench Dips

Bench Dips

  • Intermediate
  • Bodyweight
  • Triceps

Harder steps (6)

  1. Cable Press On Exercise BallPlay demonstration

    Cable Press On Exercise Ball

    • Intermediate
    • Stability-ball
    • Pectorals
  2. Reverse DipPlay demonstration

    Reverse Dip

    • Intermediate
    • Bodyweight
    • Triceps
  3. Elbow DipsPlay demonstration

    Elbow Dips

    • Intermediate
    • Bodyweight
    • Triceps
  4. Dips - Triceps Version

    Dips - Triceps Version

    • Intermediate
    • Bodyweight
    • Triceps
  5. Weighted Three Bench DipsPlay demonstration

    Weighted Three Bench Dips

    • Intermediate
    • Weighted
    • Triceps
  6. Weighted Tricep DipsPlay demonstration

    Weighted Tricep Dips

    • Intermediate
    • Weighted
    • Triceps

Log a workout on the Bench Dips

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