10 Best Triceps Press Alternatives for No-Equipment Training

The Triceps Press is done kneeling. Ranked closest by our scoring: the Body Tricep Press, the Triceps Dips Floor and the Bench Dip On Floor. Six harder versions, among them the Three Bench Dip and Push-ups - Close Triceps Position, are listed below as progressions rather than swaps.

Triceps PressWatch the Triceps Press

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

How to Do the Triceps Press

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

Triceps, with shoulders · Bodyweight · Intermediate · Isolation

  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.

The 10 Best Triceps Press Alternatives

10 substitutes, ranked by how closely each one matches the Triceps Press 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. Body Tricep Press

    1. Body Tricep Press

    91% match

    Triceps · Beginner · Isolation

    The same equipment, done lying face down instead.

    • Bodyweight
    How to perform it
    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
    • Movement: flat horizontal press, the same as the Triceps Press
    • Primary muscle: triceps, the same as the Triceps Press
    • Equipment: bodyweight only, the same as the Triceps Press
    • Body position: lying face down, not kneeling
  2. Triceps Dips FloorPlay demonstration

    2. Triceps Dips Floor

    87% match

    Triceps · Beginner · Isolation

    Pick this when you want an easier version that still works the triceps.

    • Bodyweight
    How to perform it
    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.

    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 Press
    • Equipment: bodyweight only, the same as the Triceps Press
    • Body position: seated, not kneeling
  3. Three Bench DipPlay demonstration

    Progression

    3. Three Bench Dip

    86% 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 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 Press
    • Equipment: bodyweight only, the same as the Triceps Press
    • Body position: seated, not kneeling

  7. Progression

    7. Body-up

    81% match

    Triceps · Intermediate · Compound

Triceps Press FAQ

What muscles does Triceps Press work?

The Triceps Press primarily targets the triceps brachii, long, lateral, and medial heads, through elbow extension. It also recruits the anterior deltoid and pecs to a lesser degree for stabilization, so control shoulder position to avoid excess deltoid involvement.

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