10 Best Weighted Tricep Dips Alternatives for Triceps Strength

Weighted Tricep 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 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
    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 Tricep Dips
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Tricep 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 Tricep 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 Tricep Dips
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Tricep 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 Tricep Dips
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as Weighted Tricep Dips
    • Balance: harder to stay steady on than Weighted Tricep 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 Tricep Dips
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than Weighted Tricep 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 Tricep Dips
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than Weighted Tricep 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 Tricep Dips
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than Weighted Tricep 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 Tricep Dips
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than Weighted Tricep 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 Tricep Dips
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as 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.

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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