10 Best Weighted Three Bench Dips Alternatives for Strength Gains

Weighted Three Bench Dips are done standing. Ranked closest by our scoring: Elbow Dips, Dips - Triceps Version and the Reverse Dip.

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
    Elbow DipsPlay demonstration

    1. Elbow Dips

    89% match
    • Triceps
    • Bodyweight
    • 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 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
  2. Dips - Triceps Version

    2. 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
  3. Reverse DipPlay demonstration

    3. Reverse Dip

    80% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    It still works the triceps, through a different movement.

    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    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: 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. Ring DipsPlay demonstration

    4. Ring Dips

    77% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the triceps.

    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    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: a suspension trainer, not free weights
    • Body position: standing, the same as Weighted Three Bench Dips
    • Balance: harder to stay steady on than Weighted Three Bench Dips
  5. Stalder PressPlay demonstration

    5. Stalder Press

    73% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
    6. 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: inverted, not standing
    • Balance: harder to stay steady on than Weighted Three Bench Dips
  6. Bench Dips

    6. Bench Dips

    64% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended 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: seated, not standing
    • Balance: easier to stay steady on than Weighted Three Bench Dips
  7. Impossible DipsPlay demonstration

    7. Impossible Dips

    63% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    4. Pause for a moment, then 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 Weighted Three Bench Dips
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than Weighted Three Bench Dips
  8. HandstandPlay demonstration

    8. Handstand

    60% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Find an open space with enough room to perform a handstand.
    2. Place your hands on the ground shoulder-width apart, fingers pointing forward.
    3. Kick your legs up towards the wall, using your core and shoulders to maintain balance.
    4. Once in a handstand position, engage your triceps to support your body weight.
    5. Hold the handstand for as long as you can maintain balance.
    6. To come down, slowly lower your legs back to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: triceps, the same as Weighted Three Bench Dips
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than Weighted Three Bench Dips
  9. Chest DipPlay demonstration

    9. Chest Dip

    56% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself on parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    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: pectorals, not triceps
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Triceps Dip (Between Benches)Play demonstration

    10. Triceps Dip (Between Benches)

    49% 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 Weighted Three Bench Dips
    • Equipment: bodyweight only, not free weights
    • 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.

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