How to Do the Triceps Dip (Between Benches)

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

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

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.

The 10 Best Triceps Dip (Between Benches) Alternatives

10 substitutes, ranked by how closely each one matches the Triceps Dip (Between Benches) 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
94% match
Triceps · Intermediate · Compound
A straight swap when you want to keep working the triceps.
Other
How to perform it
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.
Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
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 (Between Benches)
Equipment: bodyweight only, the same as the Triceps Dip (Between Benches)
Body position: standing, the same as the Triceps Dip (Between Benches)
2. Push-ups - Close Triceps Position
92% match
Triceps · Intermediate · Compound
The same equipment, done lying face down instead.
Bodyweight
How to perform it
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.
Lower yourself until your chest almost touches the floor as you inhale.
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.
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 (Between Benches)
Equipment: bodyweight only, the same as the Triceps Dip (Between Benches)
Body position: lying face down, not standing
Play demonstration
3. Exercise Ball Dip
92% match
Triceps · Intermediate · 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
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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
Primary muscle: triceps, the same as the Triceps Dip (Between Benches)
Equipment: bodyweight only, the same as the Triceps Dip (Between Benches)
Body position: standing, the same as the Triceps Dip (Between Benches)
Balance: harder to stay steady on than the Triceps Dip (Between Benches)
Play demonstration
4. Three Bench Dip
91% match
Triceps · Intermediate · Compound
Pick this when you want an easier version that still works the triceps.
Bodyweight
How to perform it
Sit on a bench with your hands gripping the edge, fingers pointing forward.
Slide your butt off the bench, supporting your weight with your hands.
Bend your elbows and lower your body until your upper arms are parallel to the ground.
Push yourself back up to the starting position.
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 (Between Benches)
Equipment: bodyweight only, the same as the Triceps Dip (Between Benches)
Body position: seated, not standing
5. Body-up
88% match
Triceps · Intermediate · Compound
6. Bench Dip (Knees Bent)
87% match
Triceps · Beginner · Compound
7. Close-grip Push-up Off Of A Dumbbell
87% match
Triceps · Intermediate · Compound
8. Narrow Push-up On Exercise Ball
87% match
Triceps · Advanced · Compound
9. Bench Dip On Floor
87% match
Triceps · Intermediate · Compound
10. Triceps Dip (Bench Leg)
86% match
Triceps · Intermediate · Compound