10 Best Seated Triceps Press Alternatives for Home & Gym

The Seated Triceps Press is done seated with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, Bench Dips and Elbow Dips.

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

Original Exercise: Seated Triceps Press

Seated Triceps Press
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
How to perform Seated Triceps Press
  1. Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
  2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  4. Repeat for the recommended amount of repetitions.
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Ranked Seated Triceps Press Alternatives

10 substitutes, ranked by how closely each one matches the Seated Triceps Press 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
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    66% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. 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 Seated Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
  2. Bench Dips

    2. Bench Dips

    60% 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 the Seated Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Seated Triceps Press
  3. Elbow DipsPlay demonstration

    3. Elbow Dips

    56% 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 the Seated Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
  4. Reverse DipPlay demonstration

    4. Reverse Dip

    54% 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 the Seated Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Seated Triceps Press
  5. Dips - Triceps Version

    5. Dips - Triceps Version

    54% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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 the Seated Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Seated Triceps Press
  6. Ring DipsPlay demonstration

    6. Ring Dips

    51% 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 the Seated Triceps Press
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Seated Triceps Press
  7. Three Bench DipPlay demonstration

    7. Three Bench Dip

    45% 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 Seated Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Seated Triceps Press
  8. Impossible DipsPlay demonstration

    8. Impossible Dips

    45% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    4. Pause for a moment, 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 Seated Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not seated
    • Balance: harder to stay steady on than the Seated Triceps Press
  9. Stalder PressPlay demonstration

    9. Stalder Press

    45% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    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 the Seated Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not seated
    • Balance: harder to stay steady on than the Seated Triceps Press
  10. Bench Dip (Knees Bent)Play demonstration

    10. Bench Dip (Knees Bent)

    44% 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 Seated Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Seated Triceps Press
    • Balance: harder to stay steady on than the Seated Triceps Press

Why You Might Need a Seated Triceps Press Alternative

You might substitute the Seated Triceps Press for shoulder pain, lack of dumbbells, or to change the triceps focus. The overhead position stretches the long head and increases shoulder torque; that can aggravate impingement or rotator cuff issues. Choose a horizontal elbow-extension (e.g., skull crushers or pushdowns) to reduce shoulder load yet preserve elbow-extension torque. For strength goals pick compound options like the close-grip bench press to allow heavier loading across triceps and pecs. Cue: tuck the elbows and move only at the elbow joint to keep triceps activation high and limit deltoid compensation.

How to Choose the Right Seated Triceps Press Substitute

Pick a substitute based on equipment, which triceps head you want to emphasize, and joint tolerance. If you have cables pick overhead cable extensions to bias the long head; cue: maintain a slight forward lean and rotate the palm inward at the top to increase long-head stretch. If your shoulders limit overhead work, use pushdowns or skull crushers and keep elbows locked to the sides to isolate the lateral and medial heads. For progressive overload choose compound presses for heavier loads, and use unilateral cable or band work to correct imbalances while preserving consistent triceps activation.

Seated Triceps Press FAQ

What muscles does Seated Triceps Press work?

The move primarily targets the triceps brachii, especially the long head due to the overhead position, while the anterior deltoid and core act as stabilizers. Cue: brace the core and retract the scapula to reduce shoulder contribution and maximize elbow-extension torque.

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