CaloSign inTricep dip alternatives
Dips load the triceps hard - and the front of the shoulders and the wrists with them. These alternatives train the back of the arms without hanging your weight off a chair.
No equipment 2
Close-grip incline push-up
Hands under the shoulders, elbows brush the ribs.
Start with 2 × 10, build to 3 × 12.
Works: triceps and chest, with the shoulders
Tempo: 2s lower · 1s push
Diamond push-up on knees
Hands together under the chest.
Start with 2 × 10, build to 3 × 12.
Works: triceps and chest, with the shoulders
Tempo: 2s lower · 1s push
Skip with shoulder pain or sore wrists.
With dumbbells 1
Overhead tricep extension
Elbows point forward and stay there.
Start with 2 × 10, build to 3 × 12.
Works: triceps
Tempo: 2s lower · 1s extend
Skip with shoulder pain.
At the gym 2
Cable triceps pushdown
Elbows pinned to the sides, push down until the arms are straight.
Start with 2 × 10, build to 3 × 12.
Works: triceps
Tempo: 2s release · 1s push
Assisted dip
Enough assistance for smooth reps, lower until the upper arms are level.
Start with 2 × 10, build to 3 × 12.
Works: triceps and chest, with the shoulders
Tempo: 2s lower · 1s push
Skip with shoulder pain or sore wrists.
If something hurts
- With shoulder pain: Close-grip incline push-up.
- With sore wrists: Overhead tricep extension, Close-grip incline push-up.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
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