7 Alternatives & Similar Apps for Tricep Dips & Comparisons

What is the triceps dip? The tricep dip is a bodyweight exercise that targets your triceps. It can be done with both hands on parallel bars during dips, or by placing one hand behind your back when performed on a bench. There are plenty of other ways to work out your triceps without using this particular exercise!

Here Are The 7 Best Alternatives To Tricep Dips:

1. Push-ups

2. Bench dips

3. Dumbbell flyes

4. Single-arm dumbbell rows

5. Tricep pushdowns with a cable machine 

6. Lying triceps extensions on the bench.

7. Plank


Push-ups are one of the best ways to work your triceps. You can lean on a surface like a wall or a chair for an easier variation, or use push-up stands to help you do them with better form. Push-ups target many other muscles as well such – as chest and core – so they’re great multitasking! Try doing some dips beforehand for even more upper body work out benefits.

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Benefits Of Push-Ups

1. Push-ups are a great way to build muscle and increase your strength

2. They can be done anywhere, anytime – even if you’re on the go

3. You don’t need any equipment or weights to do them

4. Push-ups can help with posture and back pain by strengthening the muscles that support your spine

5. Push-ups are a great form of exercise for those who have joint problems because they put less pressure on joints than other exercises like running or jumping rope 

6. A push-up is an excellent way to tone your arms, chest, shoulders, back, abs, and thighs.

Bench Dips

Bench dips are another tricep dip alternative. Similar to the floor version, you’ll need a bench or chair that’s around waist level and your hands will go on either side of it with palms facing down. To do them, sit in front of the bench or chair with one foot dangling off each side for balance – don’t put both feet up at once because this can make balancing difficult. Lift yourself up by straightening out your arms as if doing a push-up but only going so high that just your elbows bend slightly and then lower yourself back into position; remember to keep toes flexed throughout! For an even more intense workout, use weights like dumbbells (just not too heavy).

Benefits Of Bench Dips

1. Bench dips are a great way to build upper body strength and improve your posture 

2. They can be done anywhere, anytime, without any equipment 

3. You can make them easier or harder by changing the position of your feet on the floor 

4. To do bench dips properly, you should place your hands on either side of the bench with arms fully extended and legs straight in front of you so that when you bend at the elbows to lower yourself down towards the ground, it is just about parallel with your shoulders 

5. When lowering yourself down into a dip, try not to let your hips sag too much as this will put more pressure on your back muscles and may cause injury over time 

6. If you have trouble doing standard bench dips because they’re too difficult for you (or if there are no benches around), then try using an exercise ball instead – this will allow for more stability than dipping onto a flat surface like a chair or couch would provide.

Dumbbell Flyes

Dumbbell flyes will strengthen your chest and arms as well as give a good stretch to the lats, which can help reduce any back pain you may be experiencing from bench dips. To do this exercise correctly, lie down on an exercise mat with one dumbbell in each hand outstretched above your head while keeping your elbows locked at all times; then slowly lower both weights towards the ground so that they are almost touching (your upper arm should form around 120-degree angle). Pause for about two seconds before returning to starting position.

Benefits Of Dumbbell Flyes

1. Dumbbell flyes are a great way to work your chest, shoulders, and triceps muscles

2. You can do dumbbell flyes with one arm at a time or both arms together

3. To do a single-arm dumbbell flye, lie on the floor face up with your knees bent and feet flat on the floor 

4. Hold a weight in each hand above your chest with palms facing each other 

5. Slowly lower one of the weights down until it is just above the ground then raise it back up to starting position while keeping your elbows close to your body 

6. Repeat this movement for 10-12 repetitions before switching sides.

Single-Arm Dumbbell Rows

Take one dumbbell in your hand and hold it against the side of your waist with an underhand grip. Lean forward at a 45-degree angle from the hips, bending both knees slightly as you do so. This is where your upper body should be for this exercise

(a). Do not bend too far or else balance will be compromised; keep most of your weight on the other foot that’s behind you. Reach out to touch one end of the weight to the ground just before extending fully back up to starting position.

(b). Repeat this movement for 12 repetitions then switch hands and repeat another set using the same form described above.

Benefits Of Single-Arm Dumbbell Rows

1. Single-arm dumbbell rows are a great way to work your back muscles

2. They can be done with either one or two arms

3. You will need a bench and weights for this exercise

4. To do the single-arm row, lie on your stomach on the bench with your feet flat on the floor in front of you 

5. Hold one weight in each hand and lift them up so that they are at chest height 

6. Keep your elbows close to your body as you pull them towards you until they touch above your chest.

Tricep Pushdowns With A Cable Machine 

This is a great alternative for those who would like to do tricep pushdowns but are limited by their equipment.

–  Using the cable machine you can vary your hand position and get some different angles on your triceps which will help keep them more engaged throughout the workout.

–  You will need a bench, weights, and cable machine in order to perform this exercise properly.

– Begin with an overhand grip at shoulder width while resting both feet flat on the ground.

Benefits Of Tricep Pushdowns

1. Tricep pushdowns are a great way to build muscle in your arms

2. They can be done with or without weights, and they’re easy to do at home

3. Pushdowns work your triceps muscles by pushing the weight down from above your head until you feel a stretch in your arm

4. It’s important to keep good form while doing these exercises so that you don’t injure yourself

5. If you want to increase the difficulty of this exercise, try adding an incline bench or using heavier weights 

6. You’ll notice results after just a few weeks of regular workouts!

Lying Triceps Extensions On The Bench

Lying triceps extensions are a variation of the classic tricep pushdown that can be done at home or in a gym. This is an exercise you’ll often see bodybuilders doing to build muscle and strength, as well as prepare for other exercises. Lying triceps extensions work your triceps muscles by pushing the weight down from above your head until you feel a stretch in your arm. It’s important to keep good form while doing these exercises so that you don’t injure yourself! If you want to increase the difficulty of this exercise, try adding an incline bench or using heavier weights—you’ll notice results after just a few weeks of regular workouts!

Benefits Of Lying Triceps Extensions On The Bench

1. Lying triceps extensions on the bench is a great way to work your back and arms

2. It’s a good idea to use light weights for this exercise, as it can be hard on your joints if you’re not used to it

3. You should start with 10-12 reps of lying triceps extensions before moving onto heavier weights

4. If you have pain in your elbows or wrists, try using an EZ bar instead of dumbbells for this exercise

5. Make sure that when you do lying triceps extensions on the bench, you are keeping your body straight up and down so that all the weight is resting on your upper arm muscles rather than relying too much on other parts of the body like your neck or lower back

6. When performing this exercise, make sure that when lowering yourself down from starting position (lying face up) to the finishing position (lying face down), you are doing so slowly and controlled.


This exercise is a static pose that uses the abdominal muscles, plus many of the body’s other core stabilizing muscles.

It also improves posture and increases stability in joints. In addition to overall strength benefits, this simple move can have an impact on your mental health by decreasing cortisol levels—the stress hormone most responsible for belly fat! This will allow you to get away from “stress eating.”

A great variation is Single Arm Plank – it strengthens all these same muscle groups while challenging balance at the same time.

Benefits of Plank

1. Plank is a lightweight, easy-to-install flooring option

2. It’s affordable and can be installed over any existing surface

3. The boards are made of sustainable bamboo, which is naturally resistant to bacteria and mould

4. There are no adhesives or nails needed for installation – just snap the planks together with tongue-and-groove joints

5. You can easily replace individual planks if you need to repair them later on down the road.

Reasons why Push-ups is a good alternative to Tricep Dips

Push-ups is a good alternative to tricep dips because it can be performed anywhere and it involves a greater number of muscles. Push-ups require you to use your hands, arms, chest, shoulders, and abdominal muscles in order to execute the exercise. Tricep dips don’t require as many muscles and they can only be done at home or in the gym when equipment is available.

Reasons why Bench dips is a good alternative to Tricep Dips

Bench dips is a bodyweight exercise that targets your triceps. Unlike the tricep dips, bench dips allow you to do more reps and with less strain on your wrists. There also aren’t any weird techniques to learn and it only requires you to use your own body weight for resistance. The main reason why we recommend bench dips instead of traditional tricep dip is because they’re easier on the joints and the range of motion is wider than what’s possible with a straight bar.

Reasons why Dumbbell flyes is a good alternative to Tricep Dips

Dumbbell flyes are an excellent alternative to tricep dips if you are unable to do the latter due to access to a bench or other equipment. The exercise is performed by lying on your back with your arms extended, holding a dumbbell in each hand. Your palms should be turned inward towards each other so that the ends of the dumbbells are stacked together. You then place your hands together and hold them there with the weight of the dumbbells.

Reasons why Plank is a good alternative to Tricep Dips

Plank is an alternative for tricep dips (bodyweight exercise that targets your triceps) that can be done anywhere at any time. Planks are a relatively low-intensity full body workout, which makes this an excellent choice for beginners or those who may not be in the best of shape.
However, they can still be modified to increase intensity.