10 Best Triceps Dip (between Benches) Alternatives for Home or Gym
If you can't do Triceps Dip (between Benches), use close-grip push-ups, diamond push-ups, cable triceps pushdowns, supine dumbbell triceps extensions, or single-bench dips. Cue: keep elbows tucked, drive through elbow extension, and avoid shoulder hyperextension so the triceps long head bears the load and the anterior capsule stays protected.
Original Exercise: Triceps Dip (between Benches)
How to Perform Triceps Dip (between Benches)
- Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Best Triceps Dip (between Benches) Alternatives
1. Exercise Ball Dip
91.8% MatchHow to perform this exercise
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Place your hands on the ball beside your hips, fingers pointing forward.
- Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
- Lower your body back down by bending your elbows, keeping them close to your sides.
- Repeat for the desired number of repetitions.
2. Body-up
88% MatchHow to perform this exercise
- 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.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
3. Close-Grip Push-Up Off Of A Dumbbell
87.2% MatchHow to perform this exercise
- 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.
- Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
4. Bench Dip (knees Bent)
87.2% MatchHow to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
5. Bench Dip On Floor
86.7% MatchHow to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
6. Body Tricep Press
85.7% MatchHow to perform this exercise
- Position a bar in a rack at chest height.
- 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.
- Begin by flexing the elbow, lowering yourself towards the bar.
- Pause, and then reverse the motion by extending the elbows.
- Progress from bodyweight by adding chains over your shoulders.
7. Diamond Push-up
85.7% MatchHow to perform this exercise
- Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to toe, engaging your core and glutes.
- Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
8. Close-grip Push-up (on Knees)
82.4% MatchHow to perform this exercise
- Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
- Pause for a moment when your chest is just above the ground.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
9. Close-grip Push-up
82.2% MatchHow to perform this exercise
- Start in a high plank position with your hands placed close together, directly under your shoulders.
- Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Standing Bent Over Two Arm Triceps Extension
80.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend forward at the waist, keeping your back straight and your knees slightly bent.
- Extend your arms straight back, keeping your elbows close to your body.
- Slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Triceps Dip (between Benches) Alternative
You might substitute bench dips because they can produce excessive shoulder extension, anterior shoulder compression, or elbow discomfort. Limited equipment, lack of a stable bench setup, or the need for a more isolated elbow-extension stimulus also justify alternatives. Biomechanically, bench dips shift load into the shoulder joint and change triceps head recruitment; alternatives let you control joint torque and emphasize pure elbow extension. Use cues like limiting shoulder extension past neutral, maintaining scapular retraction, and performing a slow eccentric (2–3 seconds) to reduce joint stress while maximizing triceps activation.
How to Choose the Right Substitute
Match the substitute to your goal, equipment, and joint tolerance. For strength and progressive overload, pick weighted variations (close-grip bench press or weighted dips) that let you add load while maintaining full elbow extension; cue: lock out the elbow without shrugging the shoulders. For joint pain or limited range, choose cable pushdowns or supine dumbbell extensions to isolate elbow extension and minimize shoulder extension. For bodyweight training, use close-grip or diamond push-ups and progress via elevation or tempo. Consider movement plane: horizontal presses recruit more pec assistance, while overhead or supine extensions bias the triceps long head.
Frequently Asked Questions
What muscles does Triceps Dip (between Benches) work?
Bench dips primarily target the triceps brachii — long, lateral, and medial heads — via elbow extension. They also recruit the anterior deltoid and pectoralis major for shoulder positioning, while scapular stabilizers work isometrically to control the range at the bottom of the dip.
What is the best bodyweight alternative to Triceps Dip (between Benches)?
Close-grip push-ups are the best bodyweight alternative because they preserve the elbow-extension pattern and allow easy progression. Cue: keep elbows tucked ~45 degrees, drive to full elbow extension, and maintain a neutral spine to maximize triceps activation and protect the shoulders.
Can I build muscle without doing Triceps Dip (between Benches)?
Yes. You can build triceps muscle with progressive overload applied to alternatives like cable pushdowns, close-grip presses, and dumbbell extensions. Focus on full elbow extension, controlled eccentrics (2–3 seconds), and gradually increasing load or volume to stimulate hypertrophy.
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