Want to work your triceps and increase muscle mass in your upper body? Consider using these tricep dip alternatives to define and tone your arms. 

Each one of these tricep dip alternatives targets the triceps brachii to stimulate muscle growth and strength gain. They impactfully encourage significant progress in physique and upper-body strength to upgrade your workout routine and fitness results. Read this guide to find out more about the top tricep dip alternatives to insert into your training.

10 Tricep Dip Alternatives

Are you interested in the best tricep dip alternatives to add to your tricep workouts? Use these effective tricep-focused exercises to increase upper body strength and improve muscle definition.

Tricep Dumbbell Kickback

The tricep dumbbell kickback is an isolation exercise that targets the triceps brachii. It incorporates secondary muscles in the shoulders, specifically the posterior deltoid. Adding this exercise into your routine supports muscle growth and strength gain in the upper body. 

Lifters are advised to perform this exercise with lighter weights. Heavier weight can place too much tension on the elbow and shoulder joints. Use lighter weights when starting out and slowly increase weight as strength improves, prioritizing proper form and technique. 

How To Do

1. Find a flat bench and snag one dumbbell for the tricep dumbbell kickback.
2. Hold the dumbbell in your left hand. 
3. Stand on the left side of the bench. 
4. Position your right knee under your hip and your right hand under your shoulder on the bench. 
5. Enforce a straight back and neutral spine, engaging the core. 
6. Adjust your left hand to a neutral grip with your palm facing you.
7. Tuck your left arm to your side.
8. Create a 90-degree angle in the arm by bending the elbow. This is your starting position. 
9. Remember to keep the elbow tucked to your side. Restrict movement to below the elbow. 
10. Inhale.
11. Exhale and kick back the dumbbell behind you until the arm is fully extended. 
12. Pause at the top and squeeze the triceps. 
13. Slowly lower to return to the starting position.
14. Repeat for desired reps and sets. 

Tips

• Remove excess momentum from the exercise. Focus on controlled movements and pause at the bottom of the movement to deter arm swinging. This will increase proper muscle engagement. 
• With every exercise, it is crucial to prioritize mind-to-muscle connection. In the tricep dumbbell kickback, be intentional about using the tricep to improve muscle engagement. Do this by slowly lowering the weight and driving the dumbbell back in the kickback.

Optimal Sets & Reps

Dumbbell Skull Crusher

The dumbbell skull crusher is one of the best exercises in tricep workouts with dumbbells. As an isolation exercise, it specifically targets the triceps brachii to encourage better muscle engagement.

Another reason the dumbbell skull crusher is on this list of tricep dip alternatives is that it can be performed at gyms or at home. It only requires two dumbbells and a flat surface, like a bench or the floor. 

How To Do

1. Pick up two dumbbells off the weight rack for the exercise.
2. Lie down on a flat bench. 
3. Position your feet flat on the ground. 
4. Hold a dumbbell in each hand in a neutral grip with palms facing each other. 
5. Straighten both arms above your head. This is your starting position. 
6. Inhale.
7. Bend at the elbows to lower the dumbbells. Stop when the weights are on both sides of your head.
8. On the exhale, drive the dumbbells back up so both arms are extended overhead. 
9. You should be back to the starting position.
10. Repeat for desired reps and sets. 

Tips

• Eliminate movement of the working arm other than the elbow. Only the forearms and dumbbells should be moving in the dumbbell skull crusher. This enables more emphasized tricep brachii engagement. 
• Here’s a visual cue for the arm movement of this exercise. Think of banging a door with your fists. Drawing the arm back, bending at the elbow, and then driving the hand forward. 

Optimal Sets And Reps

Barbell Close-Grip Bench Press

The barbell close-grip bench press is another top tricep dip alternative. It is a compound exercise incorporating multiple muscle groups and joints to increase muscular engagement. Muscle groups activated in this exercise include the triceps brachii, deltoids, and pectoralis major. 

This exercise is a variation of the bench press and an excellent addition to a tricep barbell workout. It utilizes a close-grip hand position to encourage greater tricep engagement and improve upper body strength. Improving strength in upper body muscles is productive for functional movements and for athletes looking to enhance explosive arm actions. 

How To Do

1. Find an available bench press station for this exercise. 
2. Adjust the barbell to an appropriate weight.
3. Lie down on the bench with your feet flat on the floor. 
4. Position yourself at eye level below the bar. 
5. Grip the bar in an overhand grip (palms facing toward the ceiling) inside shoulder-width. 
6. Drive your feet into the ground and press your body onto the bench. 
7. Inhale to engage the abdominals.
8. Lift the barbell off the rack. Keep your arms extended, holding the barbell straight above you. This is the starting position. 
9. Exhale.
10. Inhale and slowly lower the weight. Stop when the bar touches your chest. 
11. Exhale and press the barbell up in a straight line. 
12. You should now be back to the starting position.
13. Repeat for desired reps and sets. 

Tips 

• Maintain proper form in the barbell close-grip bench press. Keep the hips on the bench and feet flat on the ground. If your hips continue to come off the bench, decrease the weight. The hips coming off the bench is a sign that the load is too heavy. 
• Do not bounce the bar off your chest to utilize momentum, as this is considered cheating. This can increase injury risk to the sternum while reducing desired muscle engagement. 

Optimal Sets And Reps

Diamond Push-Up

The diamond push-up is a bodyweight exercise and a challenging variation of the traditional push-up. It activates multiple muscle groups, like the deltoids, triceps, trapezius, core, and pectoralis major. 

The benefit of this tricep dip alternative is that it can be performed anywhere. It does not require any equipment, only a small space to perform the exercise. 

Considered a functional exercise, diamond push-ups can improve upper and lower body strength to aid daily functions. Strengthening these muscles increases joint stability, reducing injury risk, and improving mobility. It can improve muscular endurance, which can decrease muscular fatigue and make daily and athletic actions easier. 

How To Do

1. Find a flat space to perform the diamond push-up.
2. Enter a high-plank position with your hands underneath your shoulders. 
3. Position your hands beneath the center of your chest.
4. Shape your hands into a diamond with your fingers. This is your starting position. 
5. Keep your back straight and spine neutral. 
6. Inhale, engaging the core, as you lower down to the floor.
7. Stop when your chest is right above your hands. 
8. Exhale and push your body up until both arms are extended.
9. You should now be back in the starting position.
10. Repeat for desired reps and sets. 

Tips 

• Use the visual cue of pushing your hands through the floor to drive back up. This helps lifters increase muscular engagement in the exercise. 
• If this version is too difficult, consider going down on your knees or performing an incline diamond push-up. This decreases the weight load enforced by gravity using the lifter’s body weight. 
• Keep your elbows close to your sides while performing the diamond push-up. Think of driving them back behind you. Do not allow them to flare out to the sides.

Optimal Sets And Reps

Tricep Pushdown Machine

The tricep pushdown machine is an isolation exercise that primarily targets the triceps brachii of the upper arm. However, it does incorporate other muscle groups that act as stabilizers, like the pecs and traps. 

This exercise helps isolate the triceps brachii and eliminate excess movement outside the arms, improving muscle engagement. It actively utilizes natural movement patterns like elbow extension to instigate tricep activation. Engaging the triceps in the tricep pushdown machine exercise helps lifters improve strength and increase muscle in the upper body. 

How To Do

1. Located a tricep pushdown machine.
2. Adjust the seat height to accommodate you. The handles should be at chest level when you are seated. 
3. Change the load on the machine to a weight that is suitable for you. 
4. Sit at the tricep pushdown machine with feet planted on the ground. 
5. Grasp the handles in an overhand grip, palms facing toward the ground. Your elbows should be bent. This is your starting position. 
6. Inhale, preparing the core.
7. Exhale and push down the handles until your arms are fully extended. 
8. Do not lean down or over. Keep the chest up and back straight. 
9. Inhale and return to the starting position. 
10. Repeat for desired reps and sets. 

Tips 

• The only movement in this exercise should be in the arms. The torso should remain still with your back straight and the spine neutral with your feet planted on the ground. 
• As this is an isolation exercise, lifters should prioritize muscle engagement over heavy lifting. Maintain control and increase muscle engagement by performing at a moderate tempo.

Optimal Sets And Reps

Barbell Decline Bench Press

The barbell decline bench press is a compound exercise, recruiting multiple muscle groups to perform the press. Muscles like the triceps, biceps, deltoids, core, and pecs are engaged in this exercise. 

It is a variation of the traditional bench press that utilizes a declined body position to enable more muscle engagement. Specifically, the declined position prioritizes lower chest muscle activation compared to the incline or traditional alternatives. It actively engages multiple muscle groups to support hypertrophy and strength gain in the upper body. 

How To Do

1. Find an available bench press station with an adjustable bench. 
2. Adjust the decline bench at a 15–30-degree angle. 
3. Set the barbell to an appropriate weight for you. 
4. Lie down on the bench with your feet flat on the footrest. 
5. Position yourself at eye level or just about with the barbell. 
6. Grasp the bar in an overhand grip about shoulder-width apart, if not slightly wider. The palms will be facing toward the ceiling.
7. Inhale to engage the core.
8. Lift the barbell off the rack.
9. Hold the barbell above you with your arms extended. This is your starting position. 
10. Exhale.
11. Inhale and slowly lower the weight.
12. Stop when the bar touches your chest.
13. Exhale and press the barbell back up.
14. You should not be back in the starting position.
15. Repeat for desired reps and sets. 

Tips 

• Do not bounce the bar off your chest. Using momentum is considered cheating because it reduces muscular engagement. It can also raise the risk of injuring the sternum. 
• Never perform a bench press when lifting heavy without a spotter to assist if needed. Without a spotter, the risk of a lifter getting caught underneath the bar and injury is possible. 

Optimal Sets & Reps

Barbell Lying Triceps Extension

The barbell lying triceps extension is an exercise that focuses on engaging the triceps brachii. This isolation exercise is a variation of the skull crusher and tricep extension, using elbow flexion to activate the triceps. 

It is great for lifters wanting to specifically target the triceps. It can promote muscle growth and increase strength in the triceps and upper body. The barbell can improve grip, as holding dumbbells may be more challenging with heavier weight loads. 

How To Do

1. Prepare a barbell on a curling rack. Select an appropriate weight for your current fitness level and goals. 
2. Place a flat bench in front of the curling rack. 
3. Pick the barbell off the rack in an overhand grip (palms facing toward the ceiling). Hold it at chest level. 
4. Sit at the end of the bench.
5. Lie back with feet flat on the ground. 
6. Inhale.
7. Exhale and press the barbell into the air. Hold it above you in a straight line. This is your starting position. 
8. Inhale and bend at the elbow to slowly lower the barbell toward your head. 
9. Pause at the bottom of the movement.
10. Exhale as you use the triceps to push the weight back up until both arms are straight. 
11. You should now be back in the starting position.
12. Repeat for desired reps and sets. 

Tips 

• Do not flare the elbows out, as this can raise the risk of injury and reduce proper muscle engagement. Instead, keep the elbows still with the upper arm perpendicular to the floor. 
• Control the movement and the weight to enable better muscle engagement. 
• Avoid locking your elbows out at the top of the movement. This can decrease tricep engagement. Try to keep a slight bend in the elbow to maintain tension on the triceps.

Optimal Sets And Reps

Chair Tricep Dip

Chair triceps dips are one of the many effective tricep dip alternatives. It focuses on activating the triceps and uses secondary muscles like the pectorals and anterior deltoids. 

This tricep dip variation can easily be performed anywhere, whether at home, in a hotel, at work, etc. The tricep dip and its variations are excellent at engaging the triceps brachii, enhancing strength and muscle definition. Performing chair tricep dips can stabilize joints, improve upper body strength, boost functionality, and increase muscle tone. 

How To Do

1. Grab a chair for the exercise. 
2. Make sure the chair is stable and does not wobble or tip over.
3. Sit on the edge of the chair.
4. Place your hands on the chair outside of your hips. 
5. Press your palms down into the chair to lift your butt.
6. Shift your butt over the edge of the chair, keeping the arms straight. This is your starting position.
7. Inhale, engaging the core.
8. Slowly lower your body until your elbows form a 90-degree angle. 
9. Exhale and drive your palms into the chair to lift the body until your arms are fully extended.
10. You should be back in the starting position.  
11. Repeat for desired reps and sets. 

Tips 

• When performing any dip variation, use the visual cue of driving the palms down to properly engage the triceps. This action will promote better muscle engagement in the exercise. 
• Do not flare the elbows to the sides, as this can place excess strain on the shoulder and elbow joints. Instead, tuck the elbows in to encourage better tricep engagement.

Optimal Sets And Reps

Ring Dip

The ring dip is an upper-body-focused exercise that utilizes gymnastic rings to suspend the body off the ground. It targets various muscle groups, like the triceps, deltoids, and pectorals, helping increase upper body strength. 

This exercise is considered one of the most challenging tricep dip alternatives. Lifters are required to mount the rings and maintain a stable suspended position while performing the exercise. This can be helpful for lifters looking to challenge their upper-body strength. 

How To Do

1. Set up a set of gymnastic rings in a suitable gym space or find a prepared one. 
2. Correct the height of the rings so that your feet hang freely when performing the exercise. 
3. Use an elevated surface like a chair or box to step up to the rings. 
4. Grasp the rings firmly in a neutral grip with palms facing each other. 
5. Step off the box or chair to suspend your body in the air, keeping your arms straight. This is your starting position. 
6. Inhale to engage the core for better stability and to reduce swinging.
7. Slowly lower your body and bend in the elbows until you form a 90-degree angle.
8. Exhale and press down on the ring handle to return to the starting position.
9. Repeat for desired reps and sets. 

Tips 

• While performing the ring dips, keep the chest high and head facing forward. Dropping the chest and head can cause the body to lean forward. This can cause form breaking and excess tension on the shoulder joints, raising the risk of injury. 
• Activate your core and glutes to help maintain stability throughout the exercise. This can be productive for preventing the body from swinging and breaking form.

Optimal Sets And Reps

Tricep Dip On Bench

The tricep dip on bench is another one of the tricep dip alternatives. Like the other variations of the traditional tricep dip, it emphasizes the engagement of the triceps brachii. It also incorporates other secondary muscles like the pectorals and anterior deltoids.  

It is an easy modification for beginners or lifters who don’t have access to weight equipment in a busy gym. This exercise doesn’t require much equipment, only a bench or other stable surface like the chair dip. 

How To Do

1. You will need a flat bench for this exercise. Ensure the bench is stable and does not wobble or lift off the ground. 
2. Sit on the edge of the bench, placing your palms flat on the surface by your hips. 
3. Press down into the surface with your palms to lift your butt. 
4. Move your butt over the edge of the bench.
5. Inhale and bend your elbows, allowing them to drive back as you lower your body almost to the floor. 
6. Exhale and engage the triceps to pull your body up until both arms are fully extended.
7. Repeat for desired reps and sets. 

Tips 

• If your bench is unsteady and you don’t have other options, weigh down the legs of the chair with weights. Verify that the bench doesn’t lift off the ground or wobble with the weights added. 
• Slow down the movement. As the bench tricep dip is a bodyweight exercise, slowing the motion can increase muscle engagement in the triceps.

Optimal Sets And Reps

Anatomy Of The Triceps

Located in the back of the upper arm is the triceps brachii. It is made up of three heads:  long, medial, and lateral heads. Each of these triceps brachii heads plays an important role in stabilizing joints and establishing arm movement. 

The triceps medial head is involved in all types of elbow extensions, including forearm extension at the elbow joint. The triceps lateral head’s main job is straightening the arm, and the largest of the heads is the long head. Attached to the scapula (shoulder blade), it establishes arm adduction and extension from this joint. 

Arm adduction is the arm moving towards the body’s midline. When the arm moves backward from the body’s position, this is called arm extension. The long head contributes the most to elbow extension at shoulder elevation compared to the other heads. 

Prioritizing health in the triceps brachii is vital for improving functionality in everyday life. Humans use the triceps daily to perform various movements, like opening and closing doors or changing clothes. Strengthening this muscle can enable better performance in daily and athletic activities while reducing injury risk

Benefits Of Tricep Dip Alternatives

Builds Strength

The goal to build strength is a common one for many aspiring lifters. There are many benefits of building strength through exercise, including increased lean body mass. 

Incorporating these tricep dip alternatives into your routine can provide strength improvements in the upper body. The chair or bench tricep dip can be performed at home or while traveling to maintain your training routine. Other options like the ring dip or tricep pushdown machine exercise are all great alternatives to encouraging strength gain. 

Tones Muscles

Many lifters aspire to increase their muscle definition by toning their muscles through exercise and diet. Using these tricep dip alternatives in your workout routine can produce muscle growth and help tone muscles.

To obtain muscle tone progress, lifters must understand that certain variables can determine the quality of results. If a person’s body fat percentage is too high, it can hide muscle underneath the fat. Someone with a lower body fat percentage will find their muscle growth and definition easier to see. 

Many lifters enter a bulking or cutting phase to see more prominent results. This is done by decreasing body fat and increasing muscle mass.

Reduces Risks Of Injuries

Many variables can increase the risk of injury, including muscle weakness, poor joint stability, and low bone density. In the world, a shocking 43.1% of adults aged 50 and over have low bone mass. 

Bone mineral density, or bone density, references how much calcium and other important muscles are available in bone tissue. The more dense a bone is, the less susceptible it is to breaking and reducing the risk of injury. Unfortunately, factors like physical inactivity and aging can lead to osteoporosis, a condition resulting in weak bones. 

Incorporating resistance exercises like these tricep dip alternatives is beneficial for reducing injury risk. Exercise can increase bone density, improve joint stability, and reduce injury risk. 

Expert Training Tips

Understanding the importance of form and technique, plus how it can affect results, can make or break your fitness journey. Here are some expert training tips to improve form and technique, reduce injury risk, and enhance progress: 

• Perform a warm-up before your workout session to warm up the joints and muscles. This helps prepare the body for training and reduces potential injury from a tight muscle or joint. 
• Begin your workouts with a warm-up, followed by compound lifts and then, isolation exercises. Since compound lifts incorporate multiple muscle groups, more energy is required to perform these lifts. Do these lifts first when energy stores are full to get the most out of your training session.