10 Best Triceps Dip Alternatives for When You Can't Do Dips

The Triceps Dip is done hanging. Ranked closest by our scoring: the Parallel Bar Dip, the Medicine Ball Close Grip Push Up and the Narrow Push-up On Exercise Ball.

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

Original Exercise: Triceps Dip

Triceps DipPlay demonstration
Primary muscle
Triceps
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Triceps Dip
  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. 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.
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Ranked Triceps Dip Alternatives

10 substitutes, ranked by how closely each one matches the Triceps 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.

  1. Best match
    Parallel Bar Dip

    1. Parallel Bar Dip

    91% match
    • Triceps
    • Other
    • Intermediate
    • Compound

    A straight swap when you want to keep working the triceps.

    How to perform this exercise
    1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
    2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
    3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
    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 Triceps Dip
    • Equipment: bodyweight only, the same as the Triceps Dip
    • Body position: standing, not hanging
  2. Medicine Ball Close Grip Push UpPlay demonstration

    2. Medicine Ball Close Grip Push Up

    87% match
    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound

    A good swap when you have a medicine ball to work with, and it still works the triceps.

    How to perform this exercise
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Push back up to the starting position, fully extending 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 Triceps Dip
    • Equipment: bodyweight only, the same as the Triceps Dip
    • Body position: lying face down, not hanging
  3. Narrow Push-up On Exercise BallPlay demonstration

    3. Narrow Push-up On Exercise Ball

    86% match
    • Triceps
    • Stability-ball
    • Advanced
    • Compound

    A good swap when you have a stability ball to work with, and it still works the triceps.

    How to perform this exercise
    1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, 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 Triceps Dip
    • Equipment: bodyweight only, the same as the Triceps Dip
    • Body position: lying face down, not hanging
    • Balance: harder to stay steady on than the Triceps Dip
  4. Exercise Ball DipPlay demonstration

    4. Exercise Ball Dip

    86% match
    • Triceps
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Place your hands on the ball beside your hips, fingers pointing forward.
    3. Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
    4. Lower your body back down by bending your elbows, keeping them close to your sides.
    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 Triceps Dip
    • Equipment: bodyweight only, the same as the Triceps Dip
    • Body position: standing, not hanging
    • Balance: harder to stay steady on than the Triceps Dip
  5. Bench Dip (Knees Bent)Play demonstration

    5. Bench Dip (Knees Bent)

    86% match
    • Triceps
    • Bodyweight
    • Beginner
    • 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 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 Triceps Dip
    • Equipment: bodyweight only, the same as the Triceps Dip
    • Body position: seated, not hanging
  6. Close-grip Push-up Off Of A Dumbbell

    6. Close-grip Push-up Off Of A Dumbbell

    86% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a 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 Triceps Dip
    • Equipment: bodyweight only, the same as the Triceps Dip
    • Body position: lying face down, not hanging
  7. Bench Dip On FloorPlay demonstration

    7. Bench Dip On Floor

    85% 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, 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 Triceps Dip
    • Equipment: bodyweight only, the same as the Triceps Dip
    • Body position: seated, not hanging
  8. Body-upPlay demonstration

    8. Body-up

    85% 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 Triceps Dip
    • Equipment: bodyweight only, the same as the Triceps Dip
    • Body position: lying face down, not hanging
    • Balance: easier to stay steady on than the Triceps Dip
  9. Push-ups - Close Triceps Position

    9. Push-ups - Close Triceps Position

    85% 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 Triceps Dip
    • Equipment: bodyweight only, the same as the Triceps Dip
    • Body position: lying face down, not hanging
  10. Triceps Dip (Between Benches)Play demonstration

    10. Triceps Dip (Between Benches)

    85% 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 Triceps Dip
    • Equipment: bodyweight only, the same as the Triceps Dip
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Triceps Dip

Why You Might Need a Triceps Dip Alternative

You may swap dips because of shoulder pain, lack of parallel bars, or limited strength to control the full-body descent. Dips place the shoulder in deep extension and increase glenohumeral torque, which aggravates impingement or weak scapular stabilizers. Substitutes let you isolate elbow extension, reduce shoulder extension, or scale load while keeping triceps tension. For example, band-assisted dips preserve the dip pattern with less load, cue: maintain a more upright torso and stop before deep shoulder flexion. Choosing alternatives protects the joint while preserving stimulus to the long and lateral triceps heads.

Triceps Dip FAQ

What muscles does Triceps Dip work?

Triceps dips primarily stress the triceps brachii, especially the long and lateral heads, through resisted elbow extension. They also recruit the anterior deltoid, lower pectoralis major, and scapular stabilizers to control shoulder position; cue: keep shoulders depressed and elbows tracking slightly backward to preserve safe shoulder mechanics.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology