bench dip alternative

Bench dips chewing up your shoulders? Sensible to bin them before your rotator cuffs start writing complaint letters.

Swap in close-grip push-ups, parallel-bar dips (only if pain-free), cable press-downs, overhead dumbbell or band extensions, and diamond push-ups—same triceps party, fewer angry joints.

At home, try feet-elevated close-grip push-ups or bench-to-floor triceps push-ups for 3–4 sets of 8–15, elbows tucked about 45° and shoulders down. If anything pinches, ditch the dips and slow the eccentric on extensions; tempo does the heavy lifting. Finish with a high-rep band press-down burnout and walk away before your arms feel like overcooked spaghetti.