10 Best Weighted Bench Dip Alternatives for Strength & Rehab

The Weighted Bench Dip is done seated. Ranked closest by our scoring: the Dumbbell Close-grip Press, the Dumbbell Seated Bent Over Triceps Extension and the Three Bench Dip.

Weighted Bench DipWatch the Weighted Bench Dip

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

How to Do the Weighted Bench Dip

The steps for the Weighted Bench Dip itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Weighted · Advanced · Compound

  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.

The 10 Best Weighted Bench Dip Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Bench Dip 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Close-grip PressPlay demonstration

    1. Dumbbell Close-grip Press

    95% match

    Triceps · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
    2. Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
    3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
    4. As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
    5. As you exhale, use your triceps to lift the dumbbells back to the starting position.
    6. 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 Weighted Bench Dip
    • Equipment: free weights, the same as the Weighted Bench Dip
    • Body position: seated, the same as the Weighted Bench Dip

How to Choose the Right Weighted Bench Dip Substitute

Pick a substitute based on joint health, equipment, and the triceps head you want to emphasize. For long‑head emphasis, choose overhead extensions with shoulder flexion and a slow eccentric; cue: keep upper arm vertical and move only at the elbow. For lateral/medial head focus, use close‑grip pressing or pushdowns with elbows pinned. If you need minimal equipment, select parallel‑bar or assisted dips and control depth to protect the shoulder. Always prioritize exercises where you can maintain elbow alignment and progressively add load or reps.

Weighted Bench Dip FAQ

What muscles does Weighted Bench Dip work?

Weighted bench dips primarily load the triceps, long head, lateral head and medial head, while also engaging the anterior deltoid and lower pecs. The movement combines shoulder extension and elbow extension; keep elbows tucked to increase triceps activation and reduce shoulder shear.

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