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.

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

Original Exercise: Triceps Dips Floor

Triceps Dips FloorPlay demonstration
Primary muscle
Triceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Chest, Shoulders

How to perform Triceps Dips Floor
  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.
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Ranked 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. Open "How to perform this exercise" on a card for 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. Best match
    Bench Dip (Knees Bent)Play demonstration

    1. Bench Dip (Knees Bent)

    83% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound

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

    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 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
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Dips Floor
    • Equipment: bodyweight only, the same as the Triceps Dips Floor
    • Body position: seated, the same as the Triceps Dips Floor
  3. Three Bench DipPlay demonstration

    Progression

    3. Three Bench Dip

    89% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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 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
  4. Triceps PressPlay demonstration

    Progression

    4. Triceps Press

    87% 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 Dips Floor
    • Equipment: bodyweight only, the same as the Triceps Dips Floor
    • Body position: kneeling, not seated
  5. Body Tricep Press

    Progression

    5. Body Tricep Press

    86% 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 Dips Floor
    • Equipment: bodyweight only, the same as the Triceps Dips Floor
    • Body position: lying face down, not seated
    • Balance: harder to stay steady on than the Triceps Dips Floor
  6. Bench Dip On FloorPlay demonstration

    Progression

    6. Bench Dip On Floor

    83% 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 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
  7. Push-ups - Close Triceps Position

    Progression

    7. Push-ups - Close Triceps Position

    80% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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 Dips Floor
    • Equipment: bodyweight only, the same as the Triceps Dips Floor
    • Body position: lying face down, not seated
  8. Triceps Dip (Between Benches)Play demonstration

    Progression

    8. Triceps Dip (Between Benches)

    80% 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 Dips Floor
    • Equipment: bodyweight only, the same as the Triceps Dips Floor
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Triceps Dips Floor
  9. Dumbbell Seated Bent Over Triceps ExtensionPlay demonstration

    9. Dumbbell Seated Bent Over Triceps Extension

    79% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
    2. Bend forward at the waist, keeping your back straight and your head up.
    3. Extend your arms straight back, keeping your elbows close to your head.
    4. Pause for a moment, then slowly lower the dumbbells back 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 Dips Floor
    • Equipment: free weights, not bodyweight only
    • Body position: seated, the same as the Triceps Dips Floor
    • Balance: harder to stay steady on than the Triceps Dips Floor
  10. Weighted Bench DipPlay demonstration

    10. Weighted Bench Dip

    78% match
    • Triceps
    • Weighted
    • Advanced
    • Compound
    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 Dips Floor
    • Equipment: free weights, not bodyweight only
    • Body position: seated, the same as the Triceps Dips Floor
    • Balance: harder to stay steady on than 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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