10 Best Triceps Dip (Between Benches) Alternatives for Home or Gym

Ranked 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. 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

   

   1. Parallel Bar Dip

   94% 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 (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. 

   2. Push-ups - Close Triceps Position

   92% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   The same equipment, done lying face down instead.

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

   3. Exercise Ball Dip

   92% match

   • Triceps
   • Stability-ball
   • Intermediate
   • 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. 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 (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)
4. Play demonstration

   4. Three Bench Dip

   91% 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 (Between Benches)
   • Equipment: bodyweight only, the same as the Triceps Dip (Between Benches)
   • Body position: seated, not standing
5. Play demonstration

   5. Body-up

   88% 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 (Between Benches)
   • Equipment: bodyweight only, the same as the Triceps Dip (Between Benches)
   • Body position: lying face down, not standing
6. Play demonstration

   6. Bench Dip (Knees Bent)

   87% 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 (Between Benches)
   • Equipment: bodyweight only, the same as the Triceps Dip (Between Benches)
   • Body position: seated, not standing
7. 

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

   87% 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 (Between Benches)
   • Equipment: bodyweight only, the same as the Triceps Dip (Between Benches)
   • Body position: lying face down, not standing
8. Play demonstration

   8. Narrow Push-up On Exercise Ball

   87% match

   • Triceps
   • Stability-ball
   • Advanced
   • Compound

   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 (Between Benches)
   • Equipment: bodyweight only, the same as the Triceps Dip (Between Benches)
   • Body position: lying face down, not standing
   • Balance: harder to stay steady on than the Triceps Dip (Between Benches)
9. Play demonstration

   9. Bench Dip On Floor

   87% 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 (Between Benches)
   • Equipment: bodyweight only, the same as the Triceps Dip (Between Benches)
   • Body position: seated, not standing
10. Play demonstration

    10. Triceps Dip (Bench Leg)

    86% match

    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    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.

    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
    • Balance: easier to stay steady on than the Triceps Dip (Between Benches)