10 Best Sled Overhead Triceps Extension Alternatives for Gyms & Home

The Sled Overhead Triceps Extension is done standing with a sled. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Reverse Dip and Elbow Dips.

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

Original Exercise: Sled Overhead Triceps Extension

Sled Overhead Triceps Extension
Primary muscle
Triceps
Equipment
Sled
Difficulty
Intermediate
Type
Isolation
How to perform Sled Overhead Triceps Extension
  1. Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
  2. Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position.
  3. Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps.
  4. Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.
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Ranked Sled Overhead Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Sled Overhead Triceps Extension 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

    62% 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 Sled Overhead Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. Reverse DipPlay demonstration

    2. Reverse Dip

    60% 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 Sled Overhead Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Sled Overhead Triceps Extension
  3. Elbow DipsPlay demonstration

    3. Elbow Dips

    60% 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 Sled Overhead Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Sled Overhead Triceps Extension
  4. Ring DipsPlay demonstration

    4. Ring Dips

    56% 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 Sled Overhead Triceps Extension
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as the Sled Overhead Triceps Extension
    • Balance: harder to stay steady on than the Sled Overhead Triceps Extension
  5. Dips - Triceps Version

    5. Dips - Triceps Version

    51% 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 Sled Overhead Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  6. Bench Dips

    6. Bench Dips

    50% 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 Sled Overhead Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Sled Overhead Triceps Extension
  7. Impossible DipsPlay demonstration

    7. Impossible Dips

    47% 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 Sled Overhead Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Sled Overhead Triceps Extension
  8. Stalder PressPlay demonstration

    8. Stalder Press

    47% 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 Sled Overhead Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Sled Overhead Triceps Extension
  9. Triceps Dip (Between Benches)Play demonstration

    9. Triceps Dip (Between Benches)

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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 Sled Overhead Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Sled Overhead Triceps Extension
  10. Bench Dip (Knees Bent)Play demonstration

    10. Bench Dip (Knees Bent)

    42% 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 Sled Overhead Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing

Why You Might Need a Sled Overhead Triceps Extension Alternative

You may need substitutes because you lack a sled, have shoulder or elbow pain, or want a different loading profile. The sled version stresses the triceps long head due to the overhead arm position; alternatives reproduce that shoulder-flexed position or shift emphasis to the lateral and medial heads. Choose alternatives to control loading type (constant vs variable tension), reduce compression at the elbow, or allow unilateral work for muscle balance. Use technique cues, keep the scapula set, avoid flaring elbows, and control the eccentric, to maintain triceps isolation and protect the shoulder joint.

Sled Overhead Triceps Extension FAQ

What muscles does Sled Overhead Triceps Extension work?

The primary movers are the triceps, long, lateral, and medial heads, with the long head emphasized when the upper arm is overhead. It also recruits anterior shoulder stabilizers and the core to maintain an upright posture; cue a locked scapula and vertical upper arm to maximize triceps loading.

Can I build muscle without doing Sled Overhead Triceps Extension?

Yes. You can achieve equivalent hypertrophy with progressive overload using alternatives like cable overhead extensions, skull crushers, and close-grip presses. Focus on full range of motion, controlled eccentrics, and incremental loading to overload the triceps consistently.

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