10 Best Weighted Bench Dip Alternatives for Strength & Rehab

The Weighted Bench Dip is done seated. Ranked closest by our scoring: the Three Bench Dip, the Triceps Dip (Bench Leg) and the Bench Dip (Knees Bent).

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

Original Exercise: Weighted Bench Dip

Weighted Bench DipPlay demonstration
Primary muscle
Triceps
Equipment
Weighted
Difficulty
Advanced
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Weighted Bench Dip
  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.
Filter Weighted Bench Dip alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked 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. 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
    Three Bench DipPlay demonstration

    1. Three Bench Dip

    89% 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 Weighted Bench Dip
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Weighted Bench Dip
  2. Triceps Dip (Bench Leg)Play demonstration

    2. Triceps Dip (Bench Leg)

    85% 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 Weighted Bench Dip
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Weighted Bench Dip
  3. Bench Dip (Knees Bent)Play demonstration

    3. Bench Dip (Knees Bent)

    84% 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 Weighted Bench Dip
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Weighted Bench Dip
    • Balance: harder to stay steady on than the Weighted Bench Dip
  4. Bench Dip On FloorPlay demonstration

    4. Bench Dip On Floor

    84% 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 Weighted Bench Dip
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Weighted Bench Dip
    • Balance: harder to stay steady on than the Weighted Bench Dip
  5. Push-ups - Close Triceps Position

    5. Push-ups - Close Triceps Position

    81% 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 Weighted Bench Dip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  6. Triceps Dip (Between Benches)Play demonstration

    6. Triceps Dip (Between Benches)

    81% 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 Weighted Bench Dip
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
  7. Triceps Dips FloorPlay demonstration

    7. Triceps Dips Floor

    78% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    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 Weighted Bench Dip
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Weighted Bench Dip
    • Balance: easier to stay steady on than the Weighted Bench Dip
  8. Body-upPlay demonstration

    8. Body-up

    77% 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 Weighted Bench Dip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  9. Close-grip Push-up Off Of A Dumbbell

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

    76% 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 Weighted Bench Dip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
    • Balance: harder to stay steady on than the Weighted Bench Dip
  10. Body Tricep Press

    10. Body Tricep Press

    76% 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 Weighted Bench Dip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology