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Weighted Three Bench Dips Alternative

12 substitute exercises that target the same muscles

1
Weighted Plate Standing Overhead Press demonstration

Weighted Plate Standing Overhead Press
2
Kettlebell Seated One-Arm Military Press demonstration

Kettlebell Seated One-Arm Military Press
3
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
4
Medicine Ball Push-Up demonstration

Medicine Ball Push-Up
5
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
6
Standing Behind Neck Press demonstration

Standing Behind Neck Press
7
Full Planche Push-Up demonstration

Full Planche Push-Up
8
Kettlebell Two-Arm Military Press demonstration

Kettlebell Two-Arm Military Press
9
Barbell Standing Military Press (Without Rack) demonstration

Barbell Standing Military Press (Without Rack)
10
Dumbbell Scott Press demonstration

Dumbbell Scott Press
11
Barbell Standing Wide Military Press demonstration

Barbell Standing Wide Military Press
12
Push-Up Jack demonstration

Push-Up Jack

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 Weighted Three Bench Dips trains

Primary Triceps Brachii

Secondary Deltoid Anterior Deltoid Lateral Pectoralis Major Sternal Head

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