The 8 Best Tricep Dip Alternatives

The triceps are one of the largest muscle groups in your upper body, making up around two-thirds of your upper arm. Tricep dips are a popular bodyweight exercise that helps you build strong, thick arms that look great and perform well in the gym.

But for some lifters, tricep dips cause excessive strain on the elbow and shoulder joint.

Luckily, there are plenty of tricep dip alternatives that are equally effective at building strong, thick upper arms.

Here is our list of the 8 best tricep dip alternatives.

The 8 Best Tricep Dip Alternatives

1. Narrow Grip Pushups
2. Dumbbell Kickbacks
3. Dumbbell Skull Crushers
4. Overhead Rope Cable Triceps Extensions
5. Close Grip Bench Press
6. Diamond Push-Up
7. Neutral Grip Dumbbell Press
8. Cable Machine Triceps Pushdowns

Narrow Grip Pushups

When to Perform Narrow Grip Pushups

Bodyweight exercises can be effective at targeting the triceps. Narrow grip pushups are a great alternative exercise to tricep dips because they target the same muscle groups. They also follow a similar movement pattern to dips without straining the anterior deltoid. Pushups can be done anywhere without any equipment, whereas dips require a bench or dip bars. Pushups also help to build core strength whilst building stronger, bigger triceps. 

How to Perform Narrow Grip Pushups

1. Assume a high plank position with your core braced and your body forming one straight line.
2. Flex your toes to engage the legs and glutes. Place your hands a few inches apart, just narrower than shoulder width.
3. Keep your chin tucked and your gaze straight down between your hands. Actively grip the floor with your fingertips and rotate your upper arm bones outward to recruit your lats.
4. Keep your torso braced and your spine neutral. 
5. Bend your elbows to lower your chest towards the floor. Keep your elbows tucked close to your body. They should travel directly behind your torso and not flare out.
6. Pause when your upper arms are in line with your ribcage and your chest hovers an inch off the ground.
7. Keeping your core engaged, press through your palms to lift your body back into a high plank position.
8. Repeat for the desired number of sets and reps.

For a visual guide to doing narrow grip pushups, check out this video from Critical Bench.

How to do Close Grip Push Ups | Best Push Up Exercises

Tips for Narrow Grip Pushups

Keep your body in one straight line from head to heels throughout this exercise by engaging your core. Letting your hips drop means your abdominals are not braced. Doing pushups from this position reduces the effectiveness of the exercise and can lead to lower back pain.

Dumbbell Kickbacks

When to Perform Dumbbell Kickbacks

Dumbbell kickbacks are a useful alternative to tricep dips. You can progressively overload your muscles by increasing the weight to keep seeing strength and size gains. Dumbbell kickbacks use elbow extension to target the long tricep head. They also target the triceps unilaterally to address muscular imbalances.

How to Perform Dumbbell Kickbacks

1. Hold a dumbbell in your right hand with a neutral grip (palm faces inward). Support your left knee and left hand on a flat bench for support. Plant your right foot firmly on the ground.
2. Lean forward until your torso is parallel to the floor. Brace your core, tuck your chin, and gaze straight down.
3. Lift the dumbbell so your elbow is tucked behind your torso and your wrist rests near your rib cage.
4. Keep your shoulder locked in place, extend at the elbow, and allow the dumbbell to travel behind you.
5. Extend your arm until it is straight but not locked out. Pause.
6. Slowly lower the dumbbell back to its starting position. Repeat for the desired number of reps.
7. Grab the dumbbell with your left hand and turn around so your right knee and right hand are planted on the bench. Repeat on the opposite side and complete an even number of sets per arm.

For a visual aid, check out this video demonstrating the correct form for a unilateral dumbbell kickback.

How To: Tricep Kickback (Dumbbell)

Tips for Dumbbell Kickbacks

Keep your shoulder locked in place and your torso braced throughout the exercise. The movement should be entirely initiated from the elbow joint to isolate your triceps. You can also do kickbacks using a cable machine or resistance bands. If performing this exercise unilaterally, start on your weaker arm and then match the work with your stronger arm.

Dumbbell Skull Crushers

When to Perform Dumbbell Skull Crushers

Dumbbell skull crushers are a great exercise for isolating the triceps. They engage similar muscle groups to tricep dips without placing the deltoids in a compromised position. Additionally, you can progressively overload them by increasing the weight over time to build enormous triceps.

How to Perform Dumbbell Skull Crushers

1. Lie flat on the ground or on a bench with your feet firmly planted on the floor. You can also tuck your feet under the foot pad of your bench if you have one.
2. Hold a pair of dumbbells directly above your upper chest with a neutral grip (palms face each other).
3. Grip the weight firmly to keep the wrists active for the entire set. Set your shoulders and engage your abdominals.
4. Keep your elbows in a fixed position. Breathe in as you bend at the elbows and bring the weight slowly down towards your forehead. 
5. Hold for a second.
6. Breathe out as you contract the triceps to straighten the arms and lift the weight back to its starting position.
7. Repeat for the desired number of repetitions and set the weight down carefully.

For a visual guide to performing dumbbell skull crushers, here’s a useful video from Scott Herman Fitness.

How To: Dumbbell Skull Crusher

Tips for Dumbbell Skull Crushers

Dumbbell skull crushers are most effective when you control the eccentric (lowering) phase of the lift. Lower the dumbbells as slowly as you can towards your forehead to give the muscles more time under tension. Make sure your elbows remain fixed in place so your triceps do all the work without assistance from the shoulders. You can also do this exercise using a barbell.

Overhead Rope Cable Triceps Extensions

When to Perform Overhead Rope Cable Triceps Extensions

Overhead triceps extensions are highly effective because the overhead position loads the muscle in its fully stretched position. This exercise is particularly advantageous when using a cable machine. Cables maintain tension on the triceps throughout the exercise’s full range of motion whilst protecting the shoulder and elbow joints from injury.

How to Perform Overhead Rope Cable Triceps Extensions

1. Attach the rope handle to the lowest point of the cable machine pulley.
2. Stand with your back to the pulley and your feet firmly planted about hip-width apart.
3. Reach behind to grab both sides of the rope handle with a neutral grip (palms facing inward).
4. Bend your elbows so that your hands are holding the handle behind your head. Your forearms and biceps should be close to each other or touching. 
5. Keep your forearms still as you exhale and squeeze your triceps to straighten your arms. You should end up with your arms directly overhead with a neutral grip and a micro bend in the elbow.
6. Slowly flex the elbows to bend the arms and lower the handle back to its starting position.
7. Repeat for the desired number of reps and sets.

For a visual aid, here’s a useful video demonstrating the proper form for an overhead rope cable triceps extension.

Cable Rope Overhead Tricep Extension - Tricep Exercise - Bodybuilding.com

Tips for Overhead Triceps Extensions

You can also do this exercise using dumbbells, kettlebells, or even a barbell. However, ensure you have sufficient shoulder mobility to do so safely. Get the most out of this exercise by locking your upper arms in place and working only the triceps.

Close Grip Bench Press

When to Perform Close Grip Bench Presses

If you want to load your triceps with more weight, the close grip bench press is a great alternative to tricep dips. Close grip bench presses have a longer range of motion and time under tension than standard bench presses. This exercise challenges your upper body strength in new ways and translates to better form and strength when doing dips.

How to Perform Close Grip Bench Presses

1. Place a loaded barbell into a rack set up over a bench.
2. Lie down on the bench with your feet firmly planted on the ground and your back pressed into the bench. Your eyes should be directly in line with the barbell.
3. Keep your glutes and core engaged, and tuck your chin to keep a neutral spine. Retract your shoulders slightly to avoid any rounding. Maintain this position throughout the exercise.
4. Grip the bar with your hands about shoulder-width apart. This will vary based on your biomechanics; ensure your grip doesn’t cause your shoulders to rotate internally.
5. Lift the bar out of the rack and position it straight over your shoulders with your arms tensed and elbows extended.
6. Inhale and bend your elbows to lower the barbell to your lower chest or upper abdomen area. Tuck your elbows in closer than you would in a standard bench press.
7. Exhale and push through your triceps to press the barbell back to its starting position with extended elbows.
8. Repeat for the desired number of sets and reps.

This video from Scott Herman Fitness provides a helpful visual guide for performing the close grip bench press.

How To: Close-Grip Barbell Bench Press

Tips for Close Grip Bench Presses

Avoid injury by ensuring your wrists and shoulders are stacked and your elbows tucked throughout this exercise. Because this variation of the bench press receives less assistance from the chest and shoulders, start with a lighter weight and progressively increase to build your triceps safely.

Diamond Push-Ups

When to Perform Diamond Push-Ups

Diamond push-ups are another effective bodyweight alternative to the tricep dip. Similar to the narrow grip push-up, this variation better targets the triceps by keeping the elbows close to the body. Diamond push-ups are particularly good at targeting the medial tricep head, which is essential for shoulder stability and functional strength.

How to Perform Diamond Push-Ups

1. Get into position by holding a plank with your core braced and your body forming one straight line.
2. Place your hands together directly under your chest so that your hands form a diamond or triangle shape.
3. Squeeze your core and glutes for stability. 
4. Inhale and squeeze your triceps to lower your body towards the ground. Keep your elbows tucked close to your body to maintain tension on the triceps and protect the elbow and shoulder joint.
5. Pause when your chest is almost touching the floor. Without flaring your elbows or arching your back, push through the triceps to raise your body back to its starting position.
6. Repeat for the desired number of sets and reps.

Here’s a visual guide to performing the diamond push-up.

How To: Diamond Push-Up

Tips for Performing Diamond Push-Ups

If you can’t do pushups, try progressions, such as doing pushups on an incline using a bench or piece of furniture. If pushups are easy, you can add resistance by placing a plate on your back or elevating your feet on a platform.

Neutral Grip Dumbbell Presses

When to Perform Neutral Grip Dumbbell Presses

The neutral grip dumbbell press fires up your pecs and triceps with less involvement of the shoulders. Neutral grip bench presses are another effectual alternate exercise. They allow you to load the muscles in your arms without straining your delts. Lifters experiencing shoulder or elbow pain when doing dips or standard bench presses may prefer this alternative.

How to Perform Neutral Grip Dumbbell Presses

1. Lie on a flat bench with a dumbbell in each hand. Hold the dumbbells directly above your shoulders with a neutral grip (palms face towards your midline).
2. Bend your elbows to lower the dumbbells towards your body. Keep your elbows tucked close to your torso throughout.
3. Brace your core and engage your legs. Gaze straight ahead.
4. Stop when the dumbbells are in line with your lower chest. Pause.
5. Squeeze your triceps to press the dumbbells up above your shoulders.
6. Repeat for the desired number of sets and reps.

This video from Physiotec provides a useful visual guide to the neutral grip dumbbell press.

Neutral grip dumbbell bench press

Tips for Neutral Grip Dumbbell Presses

Protect your wrist joint during this exercise by actively gripping the dumbbells with your hands. Think about trying to leave fingerprints on the dumbbell. This maneuver keeps the tendons and small muscles around your wrist active to protect the delicate joint and bones.

Cable Machine Triceps Pushdowns

When to Perform Cable Machine Triceps Pushdowns

Cable machine triceps pushdowns are a safe and beginner-friendly exercise that is still highly effective at building your triceps. If you have poor shoulder mobility, dips and overhead triceps exercises may cause you pain or injury. Triceps exercises with low shoulder elevation, like the machine pushdown, have been found to increase activation of the long tricep head. 

How to Perform Cable Machine Triceps Pushdowns

1. Stand facing a cable machine station and attach a straight bar, v-bar, or rope handle to a high pulley.
2. If you are using a v bar or straight bar, grab the handle with a pronated grip. If using the rope handle, grab the rope near the butt end with your palms facing each other.
3. Keep your chest up, retract your shoulder blades, and lean your torso forward slightly.
4. Keep your elbows close to your torso throughout the movement. Press down with your triceps without bending your wrists until your arms are fully extended.
5. Squeeze your triceps to lockout fully and hold for a moment.
6. Slowly release to return the handle to its starting position.
7. Repeat for the desired number of sets and reps.

Check out this video for a visual guide on how to perform cable machine triceps pushdowns.

How To: Tricep Pushdown (Life Fitness Cable)

Tips for Cable Machine Triceps Pushdowns

If you train at home or don’t have access to a cable machine, this exercise can also be effectively performed with a long loop resistance band. You can attach it to a door anchor or an overhead bar. Resistance bands are convenient, portable, and inexpensive. They are great for targeting the triceps with burnout sets of high reps.

Reasons to Choose a Tricep Dip Alternative

Tricep dips are a popular bodyweight exercise for building and strengthening the backs of your upper arms. However, dips can pose an injury risk for some lifters, especially when performed on a bench. Bench tricep dips can place the deltoids in an unnatural position, limiting your range of motion and ability to effectively target your triceps. Supplementing tricep dips with weighted exercises can help you break through strength plateaus and keep seeing increases in muscle size and strength. Including a range of different triceps exercises keeps your training program enjoyable, allowing you to become a more adaptable, well-rounded athlete. 

Muscles Worked by Tricep Dips

As the name suggests, tricep dips primarily target the triceps, located on the backs of your upper arms. They also recruit the traps, pecs and shoulders to assist the movement.

• Primary muscles used: Triceps Brachii
• Secondary muscles used: Trapezius, Pectoralis Major, Pectoralis Minor, Deltoids (Anterior)

Tricep Dip Alternatives: FAQs

Do dips work your chest or your triceps?

Dips are a variable bodyweight exercise that targets different muscles in your upper body. Dips performed with wider hands and the flared elbows typically emphasize the pecs, while dips with tucked elbows and narrower hands put more pressure on the triceps. 

Are dips safe for all lifters?

Dips may not be suitable for everyone. Dips are a great way to use your bodyweight to build strength, but some people experience shoulder discomfort when doing dips. Bench dips, in particular, can reduce your range of motion and load the deltoids in an unnatural position, leading to pain and injury. If you want to target your triceps without exerting your shoulders, choose tricep exercises with low scapula elevation, such as cable machine triceps pushdowns and dumbbell kickbacks. If you prefer bodyweight exercises, pushup variations are a great alternative to tricep dips.

Can I do push-ups to replace dips?

Yes, you can substitute push-ups for dips, especially if they are more comfortable for your shoulders. However, they are not the same exercise and may work your muscles slightly differently. Choose your push-up variation carefully, ensure a full range of motion, and maintain perfect technique to get the most out of your workout. If you want to target your triceps, keep your hands closer together and tuck your elbows in. If you want to isolate your pecs, widen your grip and allow the elbows to flare slightly.

Other Alternative Exercises

If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.