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Bench Dip Hold Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Isometric Wipers demonstration

Isometric Wipers
3
Push-Up with Twist demonstration

Push-Up with Twist
4
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
5
Four Limbed Staff demonstration

Four Limbed Staff
6
Rotating Push-Up demonstration

Rotating Push-Up
7
Frog Planche demonstration

Frog Planche
8
Chaturanga Pose demonstration

Chaturanga Pose
9
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
10
Medicine Ball Push-Up demonstration

Medicine Ball Push-Up
11
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
12
Plank Push-Up Row demonstration

Plank Push-Up Row

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bench Dip Hold trains

Primary Triceps Brachii

Secondary Deltoid Anterior Obliques Pectoralis Major Sternal Head Rectus Abdominis

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