10 Best Three Bench Dip Alternatives for Home and Gym

Ranked Three Bench Dip Alternatives

10 substitutes, ranked by how closely each one matches the Three Bench 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Bench Dip On Floor

   94% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the triceps.

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   4. 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 Three Bench Dip
   • Equipment: bodyweight only, the same as the Three Bench Dip
   • Body position: seated, the same as the Three Bench Dip
   • Balance: harder to stay steady on than the Three Bench Dip
2. Play demonstration

   Progression

   2. Triceps Dip (Bench Leg)

   95% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the triceps.

   How to perform this exercise

   1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
   2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Push through your palms to straighten your arms and return 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 Three Bench Dip
   • Equipment: bodyweight only, the same as the Three Bench Dip
   • Body position: seated, the same as the Three Bench Dip
3. Play demonstration

   3. Bench Dip (Knees Bent)

   94% 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 Three Bench Dip
   • Equipment: bodyweight only, the same as the Three Bench Dip
   • Body position: seated, the same as the Three Bench Dip
   • Balance: harder to stay steady on than the Three Bench Dip
4. 

   Progression

   4. Push-ups - Close Triceps Position

   91% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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.
   2. Lower yourself until your chest almost touches the floor as you inhale.
   3. 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.
   4. 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 Three Bench Dip
   • Equipment: bodyweight only, the same as the Three Bench Dip
   • Body position: lying face down, not seated
5. Play demonstration

   Progression

   5. Triceps Dip (Between Benches)

   91% 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 Three Bench Dip
   • Equipment: bodyweight only, the same as the Three Bench Dip
   • Body position: standing, not seated
6. Play demonstration

   6. Weighted Bench Dip

   89% match

   • Triceps
   • Weighted
   • Advanced
   • 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. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   4. Push yourself back up to the starting position by straightening your arms.
   5. 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 Three Bench Dip
   • Equipment: free weights, not bodyweight only
   • Body position: seated, the same as the Three Bench Dip
7. Play demonstration

   7. Triceps Dips Floor

   89% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
   2. Slide your butt off the front of the chair with your legs extended in front of you.
   3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
   4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
   5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning 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 Three Bench Dip
   • Equipment: bodyweight only, the same as the Three Bench Dip
   • Body position: seated, the same as the Three Bench Dip
   • Balance: easier to stay steady on than the Three Bench Dip
8. 

   8. Body Tricep Press

   87% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Position a bar in a rack at chest height.
   2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
   3. Begin by flexing the elbow, lowering yourself towards the bar.
   4. Pause, and then reverse the motion by extending the elbows.
   5. Progress from bodyweight by adding chains over your shoulders.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Three Bench Dip
   • Equipment: bodyweight only, the same as the Three Bench Dip
   • Body position: lying face down, not seated
9. Play demonstration

   Progression

   9. Body-up

   87% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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.
   2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
   3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
   4. Pause for a moment, then push through your palms 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 Three Bench Dip
   • Equipment: bodyweight only, the same as the Three Bench Dip
   • Body position: lying face down, not seated
10. Play demonstration

    10. Triceps Press

    86% match

    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    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 10 to 15 reps.

    Why this matches

    • Primary muscle: triceps, the same as the Three Bench Dip
    • Equipment: bodyweight only, the same as the Three Bench Dip
    • Body position: kneeling, not seated