Why look for bench dip alternatives
If you are working on stronger triceps, you have probably been told to add bench dips to your routine. Bench dips look simple and convenient. You can do them on a bench or chair almost anywhere. Yet many coaches now warn that they are one of the worst choices for your shoulders and wrists.
Bench dip alternatives let you target your triceps, chest, and shoulders without forcing your joints into awkward positions. With a few smart substitutions, you can keep building upper body strength while protecting yourself from unnecessary strain.
What is wrong with bench dips
Bench dips are meant to be a beginner friendly version of parallel bar dips. You sit on a bench, place your hands behind you, and lower your body off the edge. On paper, it sounds reasonable. In practice, it puts your joints in a tough spot.
How bench dips stress your shoulders
During a bench dip, your shoulders are pushed into extreme extension as your hands stay behind your body. Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and advisory board member David Otey, C.S.C.S., describe it as the front of your upper arm “literally jamming out of the socket” at the start of the movement and say this makes bench dips one of the worst triceps exercises as of 2025.
Once you are in that position, you cannot really adjust. Every rep keeps your shoulders pinned back, which can:
- Irritate the front of the shoulder
- Aggravate existing shoulder issues
- Make you feel a sharp pinch instead of a good muscle burn
Why your wrists also take a beating
Bench dips also demand a lot from your wrists. Your hands are locked on the bench behind you, fingers pointing forward, while your bodyweight drives down through your palms. That extended position can cause:
- Wrist discomfort during the set
- Lingering soreness afterward
- Increased risk of overuse problems if you repeat the exercise often
If you finish a set of bench dips feeling more joint pain than muscle fatigue, that is your body telling you it is time to switch to better options.
How bench dips compare to parallel bar dips
You might wonder if you should simply replace bench dips with parallel bar dips. In many cases, that can be a smart move.
Parallel bar dips:
- Require you to lift your full bodyweight, so they are more challenging
- Involve a wider range of muscles, including your triceps, chest, front delts, lats, and even your core
- Let your shoulders move more naturally, because your hands are beside your body instead of stuck behind you
That said, parallel bar dips can still bother some people’s shoulders. If you feel pinching or pain when you dip between bars, you will want options that are even more shoulder friendly.
Best bench dip alternatives for triceps
You have many choices that work your triceps hard without the harsh joint positions of bench dips. The exercises below are grouped by equipment so you can pick what fits your setup.
Bodyweight alternatives you can do anywhere
These bodyweight moves are ideal if you train at home or prefer minimal equipment.
Close grip push ups
Close grip push ups are one of the most effective bench dip alternatives for building triceps strength. You keep your hands closer together than in a regular push up, which shifts more work to your triceps while keeping your wrists, elbows, and shoulders in a more natural line.
You can also elevate your hands on a bench or sturdy box to make the movement easier while you build strength.
Basic setup:
- Place your hands slightly narrower than shoulder width, directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Lower your chest toward your hands, keeping your elbows close to your sides.
- Press back up by driving through your palms and straightening your arms.
Training idea: Work up to 3 sets of max reps with good form, resting as needed between sets.
Pike push ups and handstand push ups
If parallel bar dips bother your shoulders but you still want a challenging upper body move, pike push ups and handstand push ups are useful tools. They shift more emphasis to your shoulders and triceps without forcing your arms behind your body.
- Pike push ups: Start in a downward dog like position with hips high. Bend your elbows and lower the top of your head toward the floor between your hands, then press back up.
- Handstand push ups: Performed against a wall or free standing if you are more advanced. You lower and press as in a vertical push, which hits your shoulders and triceps heavily.
These exercises are especially helpful if you want to keep building overhead strength without the same type of front shoulder stress that many feel on traditional dips.
Simple bodyweight circuits
You can also build your triceps as part of a short full body circuit. For example, you might combine exercises like:
- Close grip push ups
- Sit ups
- Russian twists
- Standard push ups
By rotating through movements, you get a solid upper body challenge without repeating a motion that irritates your shoulders.
Triceps focused cable and machine variations
If you train in a gym, cables and machines let you load your triceps safely and precisely.
Cable pressdowns
Cable pressdowns are a classic triceps isolation exercise and a strong replacement for bench dips. You can use a straight bar, rope, or V handle.
How to do them:
- Stand facing the cable stack with the handle at about chest height.
- Grip the attachment and tuck your elbows close to your sides.
- Start with your elbows bent at about 90 degrees.
- Press the handle down by straightening your arms, focusing on driving your hands toward your thighs.
- Pause briefly at the bottom, then return to the start under control.
You can aim for 3 sets of 10 to 12 reps, adjusting the weight so the last few reps feel challenging but controlled.
Traditional dip machines and assisted dips
If you enjoy the basic dip motion but struggle with full bodyweight dips on parallel bars, assisted options give you more control.
You can use:
- A dip machine that supports some of your bodyweight
- Resistance bands looped around the bars and under your knees or feet
- A training partner to help you on the way up
Band assisted dips, in particular, add a bit of instability, so you still have to engage stabilizer muscles while benefiting from extra support.
A simple approach is 3 sets of 8 to 10 reps, focusing on good form and pain free range of motion.
Free weight and band alternatives
If you have a few pieces of equipment at home, you can build a triceps routine that is both joint friendly and effective.
Dumbbells or kettlebells
Adjustable dumbbells or kettlebells are compact, and they let you train your triceps through pressing and extension patterns without the fixed, uncomfortable position of bench dips.
You can use them for:
- Floor or bench presses with a close grip focus
- Overhead triceps extensions
- Single arm triceps kickbacks
By controlling the weight and range of motion, you can keep tension on the muscle while avoiding positions that bother your shoulders.
Resistance bands
Bands are especially useful if standard dips hurt your shoulders and you want lighter, joint friendly resistance.
You can set up:
- Band pressdowns anchored over a door or pull up bar
- Band overhead extensions anchored under your feet
- Band assisted dips as mentioned above
Since bands get harder as they stretch, they provide a smooth resistance curve that is often more comfortable than heavy free weights right away.
Ring based alternatives
Gymnastic rings are another smart option if your shoulders dislike fixed bar dips. The rings can rotate and move, so your joints can settle into positions that feel more natural.
With rings you can perform:
- Ring push ups
- Ring dips (with assistance from your legs or bands if needed)
- Ring rows to balance out all your pressing
That slight instability encourages your stabilizing muscles to work harder, and the free moving handles can reduce some of the shoulder strain you may feel on solid bars.
Choosing the right alternative for you
There is no single best exercise for everyone. The right bench dip alternative depends on your current strength, your equipment, and how your joints feel.
Use this quick guide to narrow your choices.
If you train at home with no equipment
Start with:
- Close grip push ups with hands elevated if needed
- Pike push ups when you are ready for more shoulder focus
- Simple circuits that mix push ups with core work
These moves require nothing more than a bit of floor space and a stable surface.
If you have a basic home gym
Add:
- Dumbbell or kettlebell triceps moves like close grip presses and overhead extensions
- Band pressdowns and overhead band extensions
- Band assisted dips if you have parallel bars or sturdy dip handles
You can gradually increase resistance without locking your shoulders into uncomfortable positions.
If you use a commercial gym
Take advantage of:
- Cable pressdowns for controlled triceps isolation
- Assisted dip machines or band assisted dips
- Ring or suspension trainer push ups and dips if your gym has them
You can rotate a few of these exercises through your program so your joints stay happy and your muscles keep progressing.
Sample triceps focused workout without bench dips
Here is a simple triceps day layout that avoids bench dips yet still hits your arms hard. Adjust sets and reps based on your fitness level.
- Close grip push ups
- 3 sets to near failure
- Rest 60 to 90 seconds between sets
- Cable pressdowns
- 3 sets of 10 to 12 reps
- Focus on controlled movement and full lockout without hyperextending your elbows
- Assisted dips or band assisted dips
- 3 sets of 8 to 10 reps
- Choose an assistance level that lets you move smoothly with no shoulder pain
- Optional finisher, band overhead extensions or light dumbbell kickbacks
- 2 sets of 12 to 15 reps
- Aim for a steady burn rather than heavy loading
If you work out at home and do not have cables or machines, you can swap cable pressdowns for band pressdowns and assisted dips for more sets of close grip push ups.
Tips for safe and effective triceps training
Whatever bench dip alternatives you choose, keep these principles in mind.
Prioritize joint comfort over ego
If an exercise hurts your shoulders or wrists, it is not the right fit, even if it looks impressive. Effective training should leave you feeling worked, not worried about your joints.
Control the range of motion
You do not need to force the deepest possible stretch, especially if your shoulders feel tight. Move through a comfortable range where you feel tension in your triceps and chest but no sharp pain.
Progress gradually
You can make steady gains by:
- Adding a few reps each week
- Increasing resistance slightly when sets start to feel too easy
- Reducing external assistance on dips over time
Slow progression gives your muscles and connective tissues time to adapt.
Key takeaways
- Bench dips put your shoulders in a vulnerable extended position and can overload your wrists, which is why many coaches consider them a poor triceps exercise option.
- Bench dip alternatives such as close grip push ups, cable pressdowns, assisted dips, and band based exercises let you train your triceps effectively with less joint stress.
- You can build a complete triceps routine using only bodyweight, simple home equipment, or full gym access.
- Pay attention to how each movement feels. If your shoulders or wrists complain, swap in another alternative that lets you focus on muscle work instead of joint discomfort.
By choosing safer bench dip alternatives that suit your body and setup, you can keep making progress on your triceps without sacrificing your shoulders and wrists along the way.
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