Bench dips can put unnecessary strain on your shoulders, increasing the risk of injury, but there are safer and more effective alternatives that still target your triceps.
The best replacements are close-grip push-ups, close-grip bench presses, overhead rope cable triceps extensions, diamond push-ups, and triceps pushdowns—each providing strong triceps activation without compromising joint health.
Keep reading for a detailed breakdown of how to perform these exercises and why they’re better choices.
Close-Grip Push-Ups
Close-grip push-ups are one of the best bodyweight exercises for targeting the triceps while keeping stress off the shoulders.
By bringing your hands closer together than in a standard push-up, this variation forces your triceps to take on more of the workload while still engaging your chest and core.
It’s a simple yet highly effective movement that requires no equipment, making it easy to incorporate into any workout routine.
Why It Works
This exercise is a natural and joint-friendly alternative to bench dips.
Unlike dips, which put the shoulders in a compromised position, close-grip push-ups follow a more natural pressing movement that reduces strain on the shoulder joints.
At the same time, they effectively work the triceps because the narrower hand position forces these muscles to engage more than in a standard push-up.
Additionally, close-grip push-ups aren’t just about the triceps—they also activate the chest and core.
Keeping a straight body throughout the movement requires core stability, making this a compound exercise that provides more benefits than just arm strength.
Unlike weighted exercises, it allows you to build strength and endurance without needing access to gym equipment.
How to Perform It Correctly
To get the most out of close-grip push-ups, proper form is essential. Here’s how to do them correctly:
- Start in a High Plank Position – Place your hands directly under your shoulders or slightly narrower. Your body should form a straight line from head to heels.
- Engage Your Core – Tighten your abs and glutes to maintain a rigid body position throughout the movement.
- Lower Your Chest Toward the Floor – Bend your elbows while keeping them close to your torso. Aim for a 90-degree angle at the elbows or slightly deeper if your mobility allows.
- Keep Your Elbows Tucked – Avoid flaring your elbows outward, as this reduces triceps activation and increases strain on the shoulders.
- Press Back Up – Push through your palms to straighten your arms and return to the starting position. Keep your movement controlled rather than relying on momentum.
Many people make small mistakes that reduce the effectiveness of this exercise or increase injury risk.
Some of the most common errors include letting the hips sag, flaring the elbows too much, or rushing through the movement.
Focusing on slow, controlled repetitions ensures you get the full benefit of the exercise while maintaining proper form.
Progressions & Modifications
Close-grip push-ups can be adjusted to fit different strength levels, making them accessible to beginners while still providing a challenge for advanced lifters.
- Easier Modifications: If you struggle with standard close-grip push-ups, elevating your hands on a bench or sturdy surface decreases the amount of bodyweight you need to push, making the exercise more manageable. Another option is performing the movement on your knees while keeping proper alignment in your upper body.
- Ways to Increase Difficulty: For a greater challenge, elevating your feet on a bench or step shifts more of your body weight onto your arms, making the movement harder. You can also add a weighted vest or place a resistance band around your back to increase resistance as you push up. Slowing down the eccentric (lowering) phase of the push-up or incorporating pauses at the bottom position can further enhance triceps activation.
Close-grip push-ups are a versatile and highly effective triceps exercise that can replace bench dips in any workout.
They build pressing strength, reinforce proper movement patterns, and can be adjusted to suit any fitness level—all while protecting your shoulders from unnecessary stress.
Close-Grip Bench Press
The close-grip bench press is one of the best weighted alternatives to bench dips, providing a way to build serious triceps strength while minimizing shoulder strain.
By narrowing your grip on the barbell, you shift more of the workload onto the triceps rather than the chest, making it a highly effective pressing movement.
This exercise allows for progressive overload, meaning you can continuously increase resistance to drive muscle growth and strength gains.
Why It Works
Unlike bench dips, which put the shoulders in an awkward position, the close-grip bench press follows a more natural pressing motion while keeping the elbows tucked.
This reduces unnecessary strain on the shoulder joint while maximizing engagement of the triceps.
Since the movement involves pressing a barbell, it allows for much heavier resistance than bodyweight exercises like dips or push-ups, making it an excellent option for strength development.
The key benefit of this exercise is progressive overload—the ability to gradually increase the amount of weight lifted.
Unlike bodyweight exercises, where resistance is fixed to your own weight, the close-grip bench press lets you systematically challenge your triceps with heavier loads over time.
This makes it especially effective for individuals looking to build both size and strength in their arms.
Additionally, while the focus is on the triceps, the close-grip bench press still engages the chest and shoulders, making it a compound movement that strengthens multiple muscle groups at once.
This added engagement makes it more efficient than isolation exercises like triceps extensions, providing well-rounded pressing strength.
How to Perform It Correctly
Proper technique is crucial to maximizing triceps activation while avoiding unnecessary stress on the shoulders and wrists.
Follow these steps to perform the close-grip bench press safely and effectively:
- Set Up on the Bench – Lie down on a flat bench with your feet planted firmly on the ground. Ensure your back, glutes, and shoulders remain in contact with the bench throughout the movement.
- Grip the Bar Correctly – Position your hands shoulder-width apart or slightly narrower. Avoid gripping too close together, as this can place excessive strain on the wrists and limit range of motion.
- Unrack the Barbell with Control – Lift the bar off the rack with straight arms, keeping your wrists aligned with your forearms. Brace your core to maintain stability.
- Lower the Bar to Your Lower Chest – Slowly lower the barbell while keeping your elbows tucked close to your body. Aim to bring the bar down to just below your sternum.
- Press the Bar Back Up – Drive through your triceps and chest to push the bar back to the starting position. Avoid locking out your elbows too aggressively at the top of the movement.
Common mistakes to avoid include flaring the elbows outward, which shifts tension away from the triceps and places stress on the shoulders.
Additionally, gripping the bar too closely can put unnecessary pressure on the wrists, so sticking to a shoulder-width grip is ideal.
Controlling the descent and avoiding bouncing the bar off your chest ensures maximum muscle activation while reducing injury risk.
Programming Tips
The close-grip bench press can be used for both muscle growth and strength development, depending on how it’s programmed into a workout routine.
- For Strength Gains: Perform 3-5 sets of 3-6 reps with heavier weights, focusing on maintaining proper form and controlled movement. Rest for 2-3 minutes between sets to maximize power output.
- For Muscle Growth (Hypertrophy): Perform 3-4 sets of 8-12 reps with moderate weight, ensuring a strong mind-muscle connection to fully engage the triceps. Rest for 60-90 seconds between sets to keep intensity high.
Since the close-grip bench press is a compound movement, it’s best incorporated into a workout early in a session when you have the most energy to handle heavier loads.
It can be programmed on chest or triceps-focused days, or included in an upper-body pressing workout alongside overhead presses and dips.
For best results, aim to include this exercise 1-2 times per week, gradually increasing weight while maintaining proper form.
Pairing it with other triceps-focused movements like triceps pushdowns or overhead extensions ensures balanced development and reduces the risk of muscle imbalances.
The close-grip bench press is an excellent alternative to bench dips, providing a safer and more effective way to strengthen the triceps while allowing for progressive overload.
With proper form and programming, it can be a staple exercise for anyone looking to build stronger, more defined arms.
Overhead Rope Cable Triceps Extensions
The overhead rope cable triceps extension is an excellent alternative to bench dips, providing constant tension on the triceps while keeping the shoulders in a safer position.
This exercise is particularly effective for isolating the long head of the triceps, which plays a key role in arm size and strength.
Since it uses a cable machine, the resistance remains steady throughout the entire range of motion, leading to better muscle activation compared to free weights.
Why It Works
One of the biggest advantages of this exercise is the continuous tension provided by the cable.
Unlike free-weight movements where resistance varies depending on the angle of the lift, cables ensure that your triceps stay under strain from start to finish.
This results in a more effective workout that enhances muscle engagement and encourages growth.
Additionally, this movement is one of the best for targeting the long head of the triceps, which is often neglected in pressing exercises.
The long head is responsible for a significant portion of triceps mass and plays a crucial role in extending the arm overhead.
By training it effectively, you can improve overall arm strength and aesthetics.
Another benefit is that the overhead position naturally stretches the triceps during the eccentric phase of the movement, which can contribute to better muscle development over time.
Unlike bench dips, which put unnecessary stress on the shoulders, this exercise allows for a full range of motion without compromising joint health.
How to Perform It Correctly
Proper execution is key to maximizing triceps activation and preventing injury. Follow these steps to ensure correct form:
- Set Up the Equipment – Attach a rope handle to a cable machine set at a low pulley. Stand facing away from the machine and grasp the rope with both hands.
- Position Your Body – Step forward to create slight tension in the cable. Lean slightly forward and keep your core engaged to maintain balance. Your arms should be fully extended overhead, with your elbows close to your ears.
- Initiate the Movement – Bend your elbows to slowly lower the rope behind your head. Keep your upper arms stationary and avoid flaring your elbows outward.
- Full Range of Motion – Lower the rope until your forearms go just past a 90-degree angle, feeling a stretch in your triceps.
- Press Back to the Start – Extend your arms by pushing through your triceps, bringing the rope back to the starting position. Keep the movement smooth and controlled, avoiding any jerky motions.
A common mistake is using too much momentum, which shifts the workload away from the triceps and reduces the effectiveness of the exercise.
To prevent this, focus on slow and controlled movements rather than swinging the rope.
Additionally, ensure your elbows stay in place throughout the lift—moving them too much can take tension off the triceps and involve other muscles.
Equipment Alternatives
If you don’t have access to a cable machine, you can replicate this exercise at home using resistance bands. Simply anchor the band to a low, sturdy object and follow the same movement pattern.
You may need to adjust your stance to create enough tension in the band, but the overall mechanics remain the same.
Using resistance bands has the added benefit of accommodating different strength levels.
You can adjust the difficulty by changing the band’s resistance or stepping further away from the anchor point to increase tension.
While the resistance won’t be as steady as with a cable machine, this modification still provides a great way to isolate the triceps and maintain an effective workout routine.
The overhead rope cable triceps extension is a fantastic way to build stronger, more defined arms while avoiding unnecessary stress on the shoulders.
By maintaining proper form and using controlled movements, you can maximize triceps activation and see consistent progress.
Whether performed with a cable machine or resistance bands, this exercise is a powerful alternative to bench dips that fits into any strength training program.
Diamond Push-Ups
Diamond push-ups are one of the most effective bodyweight exercises for targeting the triceps, making them a great alternative to bench dips.
By placing your hands close together under your chest, this variation forces the triceps to work harder than in a traditional push-up.
It’s a simple yet highly efficient movement that requires no equipment, making it accessible to anyone looking to build upper body strength.
Why It Works
One of the biggest advantages of diamond push-ups is their ability to isolate the triceps while still engaging the chest and shoulders.
The close hand placement shifts the emphasis away from the chest and onto the arms, ensuring maximum triceps activation.
Unlike bench dips, which place the shoulders in a vulnerable position, diamond push-ups allow for a more natural pressing motion that reduces the risk of injury.
This exercise is also great for building both strength and endurance.
Since it relies solely on bodyweight, it can be performed anywhere, making it an excellent choice for home workouts.
Additionally, because it requires core engagement to maintain proper form, diamond push-ups help develop overall upper-body stability.
Whether you're a beginner or an advanced lifter, this exercise can be adjusted in difficulty to match your fitness level.
How to Perform It Correctly
Proper form is crucial to getting the most out of diamond push-ups while avoiding unnecessary strain on the wrists or shoulders. Follow these steps to ensure correct execution:
- Start in a Standard Push-Up Position – Place your hands directly under your chest, forming a diamond shape with your thumbs and index fingers touching. Your body should be in a straight line from head to heels.
- Engage Your Core – Tighten your abs and glutes to maintain a rigid body position throughout the movement. Avoid letting your hips sag or raising them too high.
- Lower Your Chest Toward Your Hands – Bend your elbows while keeping them close to your torso. Lower yourself in a controlled manner until your chest nearly touches your hands.
- Push Back to the Starting Position – Press through your palms, extending your arms to return to the top position. Focus on using your triceps to drive the movement rather than relying on momentum.
Many people make the mistake of flaring their elbows outward, which reduces triceps activation and increases stress on the shoulders.
To maximize effectiveness, keep your elbows tucked close to your body throughout the entire movement.
Additionally, avoid rushing through reps—slow, controlled movements ensure better muscle engagement and reduce the risk of form breakdown.
Variations to Increase Difficulty
Diamond push-ups can be modified to accommodate different strength levels.
Whether you’re a beginner working toward full reps or an advanced lifter looking for an extra challenge, there are several ways to adjust the exercise.
- Easier Modifications: If full diamond push-ups are too difficult, start by performing them on your knees while keeping proper upper-body alignment. Another option is to elevate your hands on a bench or sturdy surface, which reduces the amount of bodyweight you need to push.
- Advanced Progressions: To make the exercise more challenging, try elevating your feet on a bench or step, which shifts more of your body weight onto your arms. Another effective way to increase difficulty is by wearing a weighted vest or placing a weight plate on your back for added resistance. Slowing down the eccentric (lowering) phase of the movement or adding a pause at the bottom position can also enhance triceps engagement.
Diamond push-ups are a highly effective and accessible alternative to bench dips, providing an intense triceps workout without the need for equipment.
By maintaining proper form and gradually progressing in difficulty, you can build significant arm strength while keeping your shoulders safe.
Triceps Pushdowns
Triceps pushdowns are one of the most effective isolation exercises for targeting the triceps while minimizing stress on the shoulders.
This exercise uses a cable machine, providing constant tension throughout the movement and allowing for precise resistance adjustments.
Unlike bench dips, which can strain the shoulders, triceps pushdowns focus solely on the arms, making them a safer and more controlled alternative.
Why It Works
One of the biggest advantages of triceps pushdowns is their ability to isolate the triceps while keeping other muscles from taking over the movement.
Because the exercise is performed using a cable machine, it offers consistent resistance throughout the range of motion—unlike free weights, where tension can decrease at certain angles.
This steady resistance helps maximize triceps engagement, leading to more effective muscle growth.
Another key benefit is that triceps pushdowns reduce unnecessary shoulder involvement.
With proper form, the movement keeps the shoulders in a neutral and stable position, significantly lowering the risk of strain compared to exercises like bench dips, which put the shoulders in a compromised position.
This makes triceps pushdowns an excellent choice for individuals recovering from shoulder discomfort or those looking for a joint-friendly way to build arm strength.
Additionally, the ability to adjust resistance makes this exercise accessible to all fitness levels.
Whether you're a beginner using light weight or an advanced lifter focusing on heavy loads, pushdowns allow for controlled progression without the need for complex modifications.
How to Perform It Correctly
Executing triceps pushdowns with proper form ensures optimal muscle activation and reduces the risk of using momentum or engaging the wrong muscles.
Follow these steps to perform the exercise correctly:
- Set Up the Cable Machine – Attach either a straight bar or a rope attachment to the high pulley of a cable machine. Stand facing the machine, gripping the handle with an overhand grip (palms facing down).
- Position Your Body – Step slightly away from the machine, keeping your feet shoulder-width apart. Maintain a slight bend in your knees and engage your core for stability.
- Keep Your Elbows Tucked In – Position your elbows close to your sides and keep them stationary throughout the movement. Avoid letting them flare outward or move forward and backward.
- Push the Handle Down – Extend your arms fully by pressing the handle or rope downward until your elbows are straight but not locked out. Focus on squeezing your triceps at the bottom of the movement.
- Control the Return – Slowly bring the handle back up to the starting position, stopping when your forearms are roughly parallel to the floor. Avoid letting the weight stack slam down, as this can reduce muscle engagement.
Using proper grip variations can slightly alter the movement’s focus:
- Straight Bar: Encourages a stronger mechanical advantage, allowing you to lift heavier loads and focus on overall triceps strength.
- Rope Attachment: Allows for a greater range of motion, enabling you to spread the ends of the rope outward at the bottom for increased triceps contraction.
Common mistakes to avoid include using excessive weight, which can cause you to lean forward and use momentum rather than isolating the triceps.
Additionally, moving the elbows too much shifts the workload away from the arms and onto the shoulders, reducing the effectiveness of the exercise.
Keeping the motion controlled ensures that the triceps remain the primary focus.
Adjustments for Different Strength Levels
Triceps pushdowns are highly adaptable, making them suitable for beginners and advanced lifters alike.
- Starting Light: If you’re new to this exercise, begin with a light weight to master proper form before increasing resistance. Aim for higher reps (12-15 per set) to build muscular endurance before progressing to heavier loads.
- Increasing Difficulty: As you become stronger, gradually increase the weight while maintaining control throughout the movement. Lower rep ranges (6-8 per set) with heavier resistance help build strength, while moderate rep ranges (8-12) promote muscle growth.
- Alternative Resistance Options: If you don’t have access to a cable machine, you can replicate this exercise using a resistance band anchored to a high point. The movement pattern remains the same, but resistance will vary throughout the motion.
Triceps pushdowns provide a highly effective, low-risk way to build stronger arms while avoiding unnecessary strain on the shoulders.
By using the right grip, maintaining proper form, and adjusting resistance as needed, you can make this exercise a key component of your triceps training routine.
How to Incorporate These Exercises Into Your Routine
Swapping out bench dips for safer and more effective alternatives is only the first step.
To maximize results, you need a structured plan that ensures proper muscle engagement, progressive overload, and balanced triceps development.
Whether you’re training for strength, muscle growth, or endurance, integrating these exercises strategically into your routine will help you achieve consistent progress while keeping your shoulders safe.
Best Ways to Replace Bench Dips
If you’ve been using bench dips as part of your triceps training, the key is to replace them with exercises that fit seamlessly into your existing routine.
The best approach depends on your overall workout structure and goals.
- In Upper Body or Push Workouts – If you typically train triceps on chest or push days, replacing bench dips with close-grip bench presses or diamond push-ups ensures continued strength development while reducing shoulder strain.
- As Part of a Dedicated Arm Day – If you have a separate day for arms, swapping bench dips for overhead rope cable triceps extensions or triceps pushdowns will allow for focused triceps activation while minimizing unnecessary joint stress.
- For Beginners – If you’re just starting out, diamond push-ups and close-grip push-ups are ideal bodyweight replacements that build foundational strength without requiring equipment.
- For Advanced Lifters – If you’re looking to maintain high intensity, close-grip bench presses allow for heavier resistance, while triceps pushdowns and overhead extensions help with targeted hypertrophy.
To ensure balanced development, aim to include a mix of bodyweight and weighted movements.
Exercises like close-grip bench presses offer progressive overload, while push-up variations enhance endurance and functional strength.
Sample Workout Plan
Here’s a structured triceps workout incorporating all five exercises, designed to replace bench dips while maintaining strength, size, and endurance gains.
Workout Structure: Perform this workout 1-2 times per week, depending on your training split. Adjust the sets and reps based on your goals:
- For Strength: 3-5 sets of 3-6 reps (heavier weights, longer rest periods).
- For Muscle Growth (Hypertrophy): 3-4 sets of 8-12 reps (moderate weight, shorter rest).
- For Endurance: 3 sets of 12-15 reps (lighter resistance, minimal rest).
Triceps-Focused Routine:
- Close-Grip Bench Press – 4 sets of 6-10 reps (strength and size)
- Diamond Push-Ups – 3 sets of 10-15 reps (bodyweight endurance)
- Overhead Rope Cable Triceps Extensions – 3 sets of 10-12 reps (long head emphasis)
- Triceps Pushdowns – 3 sets of 10-12 reps (isolation and pump)
- Close-Grip Push-Ups (Finisher) – 2 sets to failure (burnout for endurance and muscle engagement)
This routine ensures that all three heads of the triceps are activated while keeping your joints in a safer position than bench dips.
You can integrate it into your upper-body training or perform it on an arm-focused day for optimal triceps development.
Tips for Continuous Progress
To build stronger triceps over time, progressive overload and tracking your progress are essential.
Here’s how to ensure ongoing improvements:
- Track Your Strength Gains – Record the weights, reps, and sets for exercises like close-grip bench presses and triceps pushdowns. If you’re lifting the same weight for weeks without progress, increase the resistance slightly.
- Adjust Resistance as Needed – If bodyweight movements like diamond push-ups become too easy, add a weighted vest or elevate your feet to increase difficulty. For cable exercises, gradually increase the weight stack while maintaining good form.
- Prioritize Full Range of Motion – Ensure each rep is performed with a complete stretch and contraction of the triceps, rather than rushing through movements.
- Rotate Exercises Periodically – While these five exercises are great alternatives to bench dips, occasionally swapping one out for another triceps movement can prevent plateaus and keep training fresh.
- Don’t Neglect Recovery – Triceps are involved in many pressing movements, so allow at least 48 hours of recovery before working them intensely again. Stretching and mobility work can also help maintain joint health.
By following this structured approach, you’ll not only replace bench dips effectively but also build stronger, more defined triceps while reducing injury risk.
Whether you’re training at home or in the gym, these exercises will provide long-term benefits and consistent progress.
Conclusion
Replacing bench dips with safer and more effective alternatives ensures strong triceps development without risking shoulder strain.
By incorporating exercises like close-grip bench presses, push-ups, overhead extensions, and triceps pushdowns, you can build strength, size, and endurance while keeping your joints healthy.
Stay consistent, track your progress, and adjust resistance over time to maximize results.
