10 Best Weighted Three Bench Dips Alternatives for Strength Gains

Weighted Three Bench Dips are done standing. Ranked closest by our scoring: Weighted Tricep Dips, the EZ Bar Standing French Press and Elbow Dips.

Weighted Three Bench DipsWatch the Weighted Three Bench Dips

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

How to Do Weighted Three Bench Dips

The steps for Weighted Three Bench Dips themselves, so you can judge how close each substitute below really is.

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

  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 supporting your weight with your arms.
  3. Lower your body by bending your elbows, 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.

The 10 Best Weighted Three Bench Dips Alternatives

10 substitutes, ranked by how closely each one matches Weighted Three Bench Dips 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. Weighted Tricep DipsPlay demonstration

    1. Weighted Tricep Dips

    99% match

    Triceps · Intermediate · Compound

    A straight swap when you want to keep working the triceps.

    • Weighted
    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 front of the bench with your legs extended in front of you.
    3. Keep your back close to the bench and your elbows slightly bent.
    4. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    5. Push yourself back up to the starting position by straightening your arms.
    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 Weighted Three Bench Dips
    • Equipment: free weights, the same as Weighted Three Bench Dips
    • Body position: standing, the same as Weighted Three Bench Dips
  2. EZ Bar Standing French PressPlay demonstration

    2. EZ Bar Standing French Press

    90% match

    Triceps · Intermediate · Isolation

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

    • Ez-barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the ez barbell with an overhand grip.
    2. Raise the barbell above your head, fully extending your arms.
    3. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
    4. Pause for a moment, then extend your arms 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 Weighted Three Bench Dips
    • Equipment: free weights, the same as Weighted Three Bench Dips
    • Body position: standing, the same as Weighted Three Bench Dips
  4. Dumbbell Arnold PressPlay demonstration

    4. Dumbbell Arnold Press

    85% match

    Delts · Intermediate · Compound

    A looser match: it works the delts rather than the triceps.

    • Dumbbell
    How to perform it
    1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
    2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
    3. Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    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: delts, not triceps
    • Equipment: free weights, the same as Weighted Three Bench Dips
    • Body position: standing, the same as Weighted Three Bench Dips

Why You Might Need a Weighted Three Bench Dips Alternative

You might substitute Weighted Three Bench Dips for shoulder pain, limited equipment, or to change loading patterns. The three‑bench position forces shoulder extension and heavy scapular depression, which increases long‑head triceps tension but also raises glenohumeral load and impingement risk. Choose alternatives when you need finer load progression, less shoulder extension, or safer scapular mechanics. For example, the close‑grip bench press lets you load elbow extension with less shoulder extension, keep your elbows tucked 10–20 degrees and press through the mid‑palm to bias triceps. Cables maintain continuous tension and allow controlled 2–3 second eccentrics to protect the joint.

Weighted Three Bench Dips FAQ

What muscles does Weighted Three Bench Dips work?

Weighted Three Bench Dips primarily target the triceps brachii, especially the long and lateral heads, through resisted elbow extension. They also recruit the anterior deltoid and pectoralis major due to shoulder extension; keep shoulders depressed and elbows tucked to bias the triceps and limit chest involvement.

Find Alternatives for Any Exercise

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