10 Best Weighted Tricep Dips Alternatives for Triceps Strength

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

If a bench and some added weight are free, the Weighted Three Bench Dips are the nearest thing to the original: you sit on the bench edge, walk your feet out, lower by bending your elbows and press back up with the same weight on you. The Weighted Tricep Dips have you slide off the edge of a bench with that weight added and lower until your upper arms sit parallel to the floor before pressing back up. With no extra weight free, the Elbow Dips train the same triceps on your bodyweight alone.

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

Original Exercise: Weighted Tricep Dips

Weighted Tricep DipsPlay demonstration
Primary muscle
Triceps
Equipment
Weighted
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Weighted Tricep Dips
  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.
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Ranked Weighted Tricep Dips Alternatives

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

    1. Weighted Three Bench 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 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.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as Weighted Tricep Dips
    • Equipment: free weights, the same as Weighted Tricep Dips
    • Body position: standing, the same as Weighted Tricep 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 Tricep Dips
    • Equipment: free weights, the same as Weighted Tricep Dips
    • Body position: standing, the same as Weighted Tricep 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 Tricep Dips
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Tricep 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 Tricep Dips
    • Body position: standing, the same as Weighted Tricep 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 Tricep Dips
    • Body position: standing, the same as Weighted Tricep 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 Tricep Dips
    • Body position: standing, the same as Weighted Tricep 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 Tricep 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 Tricep Dips
    • Equipment: free weights, the same as Weighted Tricep 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 Tricep Dips
    • Body position: standing, the same as Weighted Tricep 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 Tricep Dips
    • Equipment: free weights, the same as Weighted Tricep Dips
    • Body position: seated, not standing
    • Balance: easier to stay steady on than Weighted Tricep Dips

Why You Might Need a Weighted Tricep Dips Alternative

The extra weight is the piece that is easiest to lose access to, whether someone else has it, the gym keeps none free, or you would rather train without it today. The Weighted Tricep Dips ask for a bench, added weight and clear floor in front of it to stretch your legs out once your hips slide off the edge, so any of those missing changes what you can do. Most of the alternatives keep the triceps doing the work and change what you hold: some drop the load and use your bodyweight, two put an EZ bar overhead and lower it behind your head, one keeps the added weight but moves you onto parallel bars instead of a bench, and a few are dumbbell overhead presses where the shoulders lead and the triceps assist.

How to Choose the Right Weighted Tricep Dips Substitute

If your bench and weight are both free, the Weighted Three Bench Dips ask for the same setup and work, a direct stand-in. Once you are ready to add difficulty, the Weighted Triceps Dip On High Parallel Bars keeps the added weight but puts you on bars instead of a bench. With no weight to add at all, the Elbow Dips and the Dips - Triceps Version work the same triceps on bodyweight alone: the Elbow Dips off a bench or chair edge like the original, the Dips - Triceps Version on parallel bars with your torso upright. For a break from dipping altogether, the EZ Bar Standing French Press has you hold an EZ bar overhead, lower it behind your head by bending your elbows and extend back up, standing rather than sitting off a bench edge.

Weighted Tricep Dips FAQ

Which alternative uses a bar instead of a bench?

The EZ Bar Standing French Press does: you stand, hold an EZ bar overhead, lower it behind your head by bending your elbows and extend back up, with no bench in the setup. The EZ Barbell Seated Triceps Extension is the same movement done sitting on a bench, so it still needs one, though you sit on it rather than dip off its edge.

How do I make this exercise easier for now?

Drop the added weight and the Elbow Dips or the Dips - Triceps Version give you the same triceps work on your bodyweight alone. The EZ Bar Standing French Press is another lighter route in, since you can start with an empty or lightly loaded bar and add plates as you get stronger.

Can I do the Weighted Tricep Dips at home?

Yes, with a bench or sturdy chair and a way to add extra weight, such as a loaded backpack. The Weighted Three Bench Dips need the same setup. Without any extra weight, the Elbow Dips use the same chair or bench edge on your bodyweight alone, and the Dips - Triceps Version does the same job if you have a set of parallel bars or a dip station.

What if I want a shoulder-heavy option instead of triceps?

The Dumbbell Arnold Press, the Dumbbell Standing Palms In Press and the Dumbbell Cuban Press all put the delts first and the triceps second, so pick one of those when you want the shoulders doing the main work. Each still uses a pair of dumbbells pressed overhead rather than a dip.

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