TETSUWeighted Three Bench Dips Alternatives
Need a swap for the Weighted Three Bench Dips? These 10 exercises train the same primary muscle — the triceps — using added weight and bodyweight. Pick one that fits your equipment and slot it into the same place in your program.
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Common questions
What can I do instead of the Weighted Three Bench Dips?
The closest substitutes are the Body-Up, Handstand and Ring Dips. Each trains the triceps as its primary muscle, so sets and reps can stay the same as your Weighted Three Bench Dips programming.
Is there a bodyweight alternative to the Weighted Three Bench Dips?
Yes — the Body-Up trains the triceps with no added weight. Progress by adding reps, slowing the tempo, or adjusting leverage.
Can I just rotate these with the Weighted Three Bench Dips?
Yes. Rotating two or three same-muscle movements every few weeks keeps progress moving without changing what the session trains — they all load the triceps first.
Track it in Tetsu
Swap exercises mid-workout in Tetsu — it keeps your history per movement and suggests the right weight when you switch. Free to start.