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.

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

Original Exercise: Weighted Three Bench Dips

Weighted Three Bench DipsPlay demonstration
Primary muscle
Triceps
Equipment
Weighted
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Weighted Three Bench Dips
  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.
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Ranked 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. 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
    Weighted Tricep DipsPlay demonstration

    1. Weighted Tricep Dips

    99% match
    • Triceps
    • Weighted
    • Intermediate
    • Compound

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

    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 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
    • Ez-barbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
  3. Elbow DipsPlay demonstration

    3. Elbow Dips

    89% 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 next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, 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 through your hands 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 Weighted Three Bench Dips
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Three Bench Dips
  4. Dumbbell Arnold PressPlay demonstration

    4. Dumbbell Arnold Press

    85% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  5. Dumbbell Standing Palms In PressPlay demonstration

    5. Dumbbell Standing Palms In Press

    85% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
    2. Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
    3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 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
  6. Dumbbell Cuban PressPlay demonstration

    6. Dumbbell Cuban Press

    84% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
    2. Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended.
    3. Rotate your wrists so that your palms are facing forward.
    4. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so.
    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
  7. Dips - Triceps Version

    7. Dips - Triceps Version

    81% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. 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 Weighted Three Bench Dips
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Weighted Triceps Dip On High Parallel BarsPlay demonstration

    8. Weighted Triceps Dip On High Parallel Bars

    81% match
    • Triceps
    • Weighted
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your hands gripping the bars and your arms fully extended.
    2. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    3. Pause for a moment, then push through your palms to straighten your arms and return to the starting position.
    4. 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: hanging, not standing
  9. Dumbbell Standing Overhead PressPlay demonstration

    9. Dumbbell Standing Overhead Press

    81% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
    2. Press the dumbbells upward until your arms are fully extended overhead.
    3. Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
    4. 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
  10. EZ Barbell Seated Triceps ExtensionPlay demonstration

    10. EZ Barbell Seated Triceps Extension

    80% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the ez barbell with an overhand grip, hands shoulder-width apart.
    3. Raise the barbell overhead, fully extending your arms.
    4. Keeping your upper arms stationary, lower the barbell behind your head by bending your elbows.
    5. Pause for a moment, then raise the barbell back to the starting position by extending your arms.
    6. 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: seated, not standing
    • Balance: easier to stay steady on than 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.

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