10 Best Triceps Dip (Bench Leg) Alternatives for Home Workouts

The Triceps Dip (Bench Leg) is done seated. Ranked closest by our scoring: the Three Bench Dip, the Triceps Dips Floor and the Bench Dip On Floor.

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

Original Exercise: Triceps Dip (Bench Leg)

Triceps Dip (Bench Leg)Play demonstration
Primary muscle
Triceps
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Triceps Dip (Bench Leg)
  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.
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Ranked Triceps Dip (Bench Leg) Alternatives

10 substitutes, ranked by how closely each one matches the Triceps Dip (Bench Leg) 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
    Three Bench DipPlay demonstration

    1. Three Bench Dip

    95% 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 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. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. 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 (Bench Leg)
    • Equipment: bodyweight only, the same as the Triceps Dip (Bench Leg)
    • Body position: seated, the same as the Triceps Dip (Bench Leg)
  2. Triceps Dips FloorPlay demonstration

    2. Triceps Dips Floor

    94% 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 Triceps Dip (Bench Leg)
    • Equipment: bodyweight only, the same as the Triceps Dip (Bench Leg)
    • Body position: seated, the same as the Triceps Dip (Bench Leg)
  3. Bench Dip On FloorPlay demonstration

    3. Bench Dip On Floor

    90% 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 (Bench Leg)
    • Equipment: bodyweight only, the same as the Triceps Dip (Bench Leg)
    • Body position: seated, the same as the Triceps Dip (Bench Leg)
    • Balance: harder to stay steady on than the Triceps Dip (Bench Leg)
  4. Bench Dip (Knees Bent)Play demonstration

    4. Bench Dip (Knees Bent)

    89% 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 Triceps Dip (Bench Leg)
    • Equipment: bodyweight only, the same as the Triceps Dip (Bench Leg)
    • Body position: seated, the same as the Triceps Dip (Bench Leg)
    • Balance: harder to stay steady on than the Triceps Dip (Bench Leg)
  5. Push-ups - Close Triceps Position

    5. Push-ups - Close Triceps Position

    86% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the triceps with more balance to manage.

    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 (Bench Leg)
    • Equipment: bodyweight only, the same as the Triceps Dip (Bench Leg)
    • Body position: lying face down, not seated
  6. Triceps Dip (Between Benches)Play demonstration

    6. Triceps Dip (Between Benches)

    86% 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 (Bench Leg)
    • Equipment: bodyweight only, the same as the Triceps Dip (Bench Leg)
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Triceps Dip (Bench Leg)
  7. Weighted Bench DipPlay demonstration

    7. Weighted Bench Dip

    85% match
    • Triceps
    • Weighted
    • Advanced
    • Compound

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

    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 Triceps Dip (Bench Leg)
    • Equipment: free weights, not bodyweight only
    • Body position: seated, the same as the Triceps Dip (Bench Leg)
  8. Triceps PressPlay demonstration

    8. Triceps Press

    83% 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 Triceps Dip (Bench Leg)
    • Equipment: bodyweight only, the same as the Triceps Dip (Bench Leg)
    • Body position: kneeling, not seated
  9. Body Tricep Press

    9. Body Tricep Press

    82% 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 Triceps Dip (Bench Leg)
    • Equipment: bodyweight only, the same as the Triceps Dip (Bench Leg)
    • Body position: lying face down, not seated
  10. Body-upPlay demonstration

    10. Body-up

    82% 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 (Bench Leg)
    • Equipment: bodyweight only, the same as the Triceps Dip (Bench Leg)
    • Body position: lying face down, not seated
    • Balance: harder to stay steady on than the Triceps Dip (Bench Leg)

Why You Might Need a Triceps Dip (Bench Leg) Alternative

You might substitute Triceps Dip (bench Leg) because of shoulder pain, wrist discomfort, lack of a stable bench, or a need for different loading options. Dips load the triceps via elbow extension while also stressing the shoulder joint; alternatives let you isolate elbow extension without deep shoulder extension. For example, banded pushdowns reduce shoulder shear and let you load the lateral head safely, cue a controlled eccentric and full lockout to keep tension on the triceps rather than the chest or shoulders.

How to Choose the Right Triceps Dip (Bench Leg) Substitute

Select a substitute based on equipment, joint tolerance, and the triceps portion you want to target. Use overhead variations (overhead extensions) to emphasize the long head through shoulder flexion; choose close-grip pressing and pushdowns to load the lateral and medial heads with stable shoulder position. Prioritize exercises that allow progressive overload and controlled eccentric tempo. Cue neutral wrist position, tight scapula, and avoid excessive shoulder extension to reduce impingement risk while maintaining elbow-driven force production.

Triceps Dip (Bench Leg) FAQ

What muscles does Triceps Dip (bench Leg) work?

Triceps Dip (bench Leg) primarily targets the triceps brachii (all heads) through elbow extension and secondarily engages the anterior deltoid and pectoralis major. Maintain scapular depression and drive through the hands to maximize triceps activation and limit shoulder compensations.

Can I build muscle without doing Triceps Dip (bench Leg)?

Yes, progressive overload through other triceps movements (skull crushers, pushdowns, close-grip presses) produces hypertrophy by increasing time under tension and loading the elbow extensors. Emphasize controlled eccentrics, full lockouts, and incremental load increases to stimulate triceps growth without performing bench leg dips.

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