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.

Triceps DipWatch the Triceps Dip

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Triceps Dip

The steps for the Triceps Dip itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Bodyweight · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Parallel Bar Dip

    1. Parallel Bar Dip

    91% match

    Triceps · Intermediate · Compound

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

    • Other
    How to perform it
    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 · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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 · Advanced · Compound

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

    • Stability-ball
    How to perform it
    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
  5. Bench Dip (Knees Bent)Play demonstration

    5. Bench Dip (Knees Bent)

    86% match

    Triceps · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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

  8. 8. Body-up

    85% match

    Triceps · Intermediate · Compound

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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