Bench dip alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the bench dip, best matches first.
- DipTrains the triceps, same movement, needs dip bars.
- Slow dip loweringTrains the triceps, same movement, needs dip bars.
- Close-grip bench pressTrains the triceps, needs barbell, flat bench and squat rack.
- Close-hand push-upTrains the triceps, no equipment.
- Band pushdownTrains the triceps, needs resistance bands and pull-up bar.
- Cable pushdownTrains the triceps, needs cable machine.
- EZ bar skull crusherTrains the triceps, needs ez curl bar and flat bench.
- Overhead dumbbell extensionTrains the triceps, needs dumbbells.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
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