10 Best Overhead Barbell Triceps Alternatives for Limited Equipment

The Standing Overhead Barbell Triceps Extension is done standing with a barbell. 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: Standing Overhead Barbell Triceps Extension

Standing Overhead Barbell Triceps Extension
Primary muscle
Triceps
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform Standing Overhead Barbell Triceps Extension
  1. To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
  2. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
  3. Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular 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.
  4. Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
  5. Repeat for the recommended amount of repetitions.
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Ranked Standing Overhead Barbell Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Standing Overhead Barbell 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

    61% 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 Standing Overhead Barbell 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 Standing Overhead Barbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Overhead Barbell 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 Standing Overhead Barbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
  4. Ring DipsPlay demonstration

    4. Ring Dips

    57% 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 Standing Overhead Barbell Triceps Extension
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
    • Balance: harder to stay steady on than the Standing Overhead Barbell Triceps Extension
  5. Dips - Triceps Version

    5. Dips - Triceps Version

    52% 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 Standing Overhead Barbell 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 Standing Overhead Barbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Standing Overhead Barbell 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 Standing Overhead Barbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Standing Overhead Barbell 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 Standing Overhead Barbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Standing Overhead Barbell 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 Standing Overhead Barbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Overhead Barbell Triceps Extension
  10. Bench Dip (Knees Bent)Play demonstration

    10. Bench Dip (Knees Bent)

    41% 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 Standing Overhead Barbell Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing

Why You Might Need a Standing Overhead Barbell Triceps Extension Alternative

You might substitute this exercise because of shoulder impingement, lack of a barbell, wrist pain, or a need for more variety. The overhead position lengthens the triceps long head, increasing stretch and torque; if that stresses the shoulder, choose an exercise that keeps the humerus by your side. For example, close-grip pressing shifts load to the lateral and medial heads, while skull crushers isolate the elbow extension with less shoulder overhead demand. Cue: avoid flaring the elbows and limit forward torso lean to protect the shoulder joint.

Standing Overhead Barbell Triceps Extension FAQ

What muscles does Standing Overhead Barbell Triceps Extension work?

The exercise primarily targets the triceps brachii, with emphasis on the long head due to the overhead shoulder position. It also recruits stabilizers in the shoulders and upper back; keep the scapula retracted and elbows fixed to maximize triceps activation.

What is the best bodyweight alternative to Standing Overhead Barbell Triceps Extension?

Weighted or assisted dips are the best bodyweight alternative because they load elbow extension under a larger range. Cue: keep your torso slightly upright and drive through the elbows to emphasize the triceps rather than the chest.

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