10 Best Triceps Dips Floor Alternatives for Limited Equipment

The Triceps Dips Floor is done seated. Ranked closest by our scoring: the Bench Dip (Knees Bent), the Dumbbell Seated Bent Over Triceps Extension and the Weighted Bench Dip. Seven harder versions, among them the Triceps Dip (Bench Leg) and the Three Bench Dip, are listed below as progressions rather than swaps.

Triceps Dips FloorWatch the Triceps Dips Floor

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

How to Do the Triceps Dips Floor

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

Triceps, with chest, shoulders · Bodyweight · Beginner · Isolation

  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.

The 10 Best Triceps Dips Floor Alternatives

10 substitutes, ranked by how closely each one matches the Triceps Dips Floor 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Bench Dip (Knees Bent)Play demonstration

    1. Bench Dip (Knees Bent)

    83% match

    Triceps · Beginner · Compound

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

    • 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 Dips Floor
    • Equipment: bodyweight only, the same as the Triceps Dips Floor
    • Body position: seated, the same as the Triceps Dips Floor
    • Balance: harder to stay steady on than the Triceps Dips Floor
  2. Triceps Dip (Bench Leg)Play demonstration

    Progression

    2. Triceps Dip (Bench Leg)

    94% match

    Triceps · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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 Dips Floor
    • Equipment: bodyweight only, the same as the Triceps Dips Floor
    • Body position: seated, the same as the Triceps Dips Floor

Triceps Dips Floor FAQ

What muscles does Triceps Dips Floor work?

Triceps Dips Floor primarily targets the triceps brachii, long, lateral, and medial heads, through elbow extension. The exercise also recruits the anterior deltoid and pectoralis major when the shoulder is flexed; cue: keep the torso upright and elbows close to reduce shoulder contribution.

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