10 BEST ALTERNATIVE EXERCISES FOR TRICEP DIPS AFTER 60

Tricep dips, aka bench dips, are popular, but they aren’t for everyone. 

Trust me, I am one of those people.  

I didn’t mind them so much in my younger days, but I’m definitely not a big fan now that I’m older.

For me, I just find them painful for my wrists or shoulders. 

If you can relate to what I am talking about, don’t worry, I’ve got you covered!

I’m sharing exercises to work the back of the upper arms that you can do in the comfort of your own home without any special equipment. 

You can do them with just bodyweight, resistance bands, and/or free weights.  

So, just stick around and let’s fight those pesky batwings together.  

Best Bodyweight Exercises To Replace Tricep Dips

You don’t need fancy equipment to make your triceps stronger. 

Your body weight alone can work your arms really well with a few simple moves.

Bench Push-Ups

If you’re a beginner, this one could be perfect for you.

Bench push-ups use a sturdy bench or any raised surface. 

• Start by putting your hands on a raised surface. 
• Keep your hands shoulder-width apart.
• Lower yourself slowly, keeping your elbows close to your sides.

This one still targets your triceps but doesn’t put as much strain on them as the floor version.

Switch to a lower surface or the floor as you get stronger. 

Tricep Push-Ups

Close grip push-ups, or tricep push-ups, are similar to regular push-ups, but your hands are closer together, this makes it a great exercise to target your triceps more. 

• Get in push-up position.
• Place your hands under your shoulders.
• Keep your elbows tucked in close to your body.
• Lower yourself down, keeping your body in a straight line.
• Go slow and controlled.

Add reps or slow down your tempo to make them harder. 

Diamond Push-Ups

Diamond pushups are the best exercise for targeting the triceps muscles. 

• Start in plank position.
• Place your hands in the shape of a diamond under your chest. 
• Keep elbows pointing back, not out.  
• Lower your body until your heart is just above your hands. 
• Hold for a few seconds at the bottom of the movement and then return to the high position.  

This move also works your chest muscles, aka pectoral muscles, and shoulders, but your triceps do most of the work. 

These can feel challenging, so don’t be afraid to start out doing these on your knees.  

READ MORE: How to Do Push-Ups: 8 Strength-Boosting Variations

Top Dumbbell Alternatives To Tricep Dips

Dumbbells are a great alternative to tricep dips.  

They can help you build strength and muscle right at home or even in the gym.

Overhead Triceps Extension

Overhead tricep extensions really target the long head of your triceps. 

You can do them sitting or standing. 

• Hold one dumbbell with both hands and lift it straight over your head. 
• Keep your elbows close to your ears.
• Slowly lower the weight behind your head and bring it back up.

Control matters more than speed here. 

Try three sets of 10-15 reps and focus on a slow movement—no swinging your arms. 

Start light and work your way up as you become stronger.  This will help you avoid stressing your elbows and shoulders.

Dumbbell Skull Crushers

One of the best exercises to work the triceps is skull crushers.

• Lie on your back on the floor or weight bench. 
• Keep your feet flat on the floor.
• Place a weight in each hand – or you can use one weight using both hands.
• Extend your arms above your chest, elbows shoulder-width apart (not locked).
• Bend your elbows and lower the weight toward the top of your head. Your upper arms should remain in line with your body. 
• Continue lowering the weight behind the head. 
• Return the weight back to the starting position above your chest.   
• Repeat 10-15 times.

You can do skull crushers while holding one dumbbell with both hands, or if you want to use more weight, you can place a free weight in each hand.  

Dumbbell Kickbacks

Kickbacks work the outer part of your triceps to help with definition. 

• Grab a light dumbbell in each hand. 
• Hinge at the hips into a bent-over position with your back straight and your upper arm parallel to your body. 
• Then, extend one arm at a time behind you, squeezing at the top.
• Don’t move your upper arms—they should stay still while you “kick” your forearm back. 
• Go slow – don’t swing the weights.

Do 12-15 reps for each arm, and pick a weight where the last couple reps feel challenging but doable.

Avoid using too heavy of a weight because it will make you compromise your form.  

Close-Grip Dumbbell Press

This is a great tricep dip alternative.  

It feels like a push-up but on your back with dumbbells. 

• Lie on a bench or the floor. 
• Hold a dumbbell in each hand, palms facing in.
• Touching the weights together – push them up to the ceiling.
• Keep your arms close together, with elbows tight to your sides. 
• Lower the weights slowly to your chest and press them back up.

This exercise helps build upper body strength, working your triceps, chest, and shoulders. 

Use a weight you can press for 8-12 reps with good form. Don’t let your elbows flare out—keep them in to really hit your triceps.

Helpful tip: If you only have one dumbbell, you can use both hands to press it, just like the overhead extension. Control each rep, especially on the way down.

Resistance Band Options

Resistance bands are a great way to work your triceps.  

They let you control tension and range of motion, perfect for any fitness level.

Triceps Pushdowns

This is a fantastic exercise for the triceps.

The tricep pushdown works your triceps without stressing your shoulders. 

• Secure a resistance band on a sturdy high object, like the top of a door.  
• Stand facing a door and grip the resistance band with both hands. 
• Keep your elbows at your sides, push the resistance band down.
• Then let it rise back slowly.

This exercise is popular because it gives a smooth, steady resistance with less joint strain.

Overhead Triceps Extensions

Overhead tricep extension is a great dip alternative.

• Begin in a standing position.  
• Hold a free weight overhead.
• Slowly bend your elbows and lower the weight behind your head as far as you can go.
• Keep your trunk upright and your core engaged. 
• Then, begin to straighten the elbows as you return to the starting position.
• Hold the fully extended position for a moment, then repeat.
• Keep the movement slow and controlled.

You can do this exercise using dumbbells or a resistance band.

Resistance Band Kickbacks

Resistance band kickbacks are simple and can be done almost anywhere. 

• Place the middle of the band under your foot.
• Hold the ends in each hand. 
• Bend forward so your torso is nearly parallel to the floor.
• With your elbow tucked to your side, extend your arm straight back until your arm is fully extended. 
• Pause for a second, then return to the start position.

Resistance bands are budget-friendly and great for building control. You’ll feel your triceps working if you go slow and focus on your form.

READ MORE: Can You Get Rid Of Flabby Arms At 60? Tips And Tricks You Need To Know | Simply Aging Healthy

Dealing With Different Fitness Levels

Not everyone can jump into the hardest exercises right away. 

If you’re just starting out, go for body weight exercises like wall push-ups or kickbacks with a resistance band.   

These are easier and help you build form.

However, if you’re more advanced than regular push-ups, or skull crushers with weights may be more of a challenge for you.  

When you feel stronger, try adding more reps, sets, or even doing single-arm variations for a bigger test.

Always listen to your body and take rests as needed. 

Don’t be afraid to back off if anything feels too tough—progress comes over time, not all at once.

Mistakes To Avoid With Tricep Alternatives

When you swap out tricep dips for other moves, it’s easy to make some common mistakes. 

Making sure your form is correct with any tricep exercise is important so you don’t hurt yourself or waste your effort.

A big mistake is going too heavy, too fast. Start with a weight you can control. If you struggle to finish a set, the weight might be too much.

Don’t ignore your elbow position. With moves like tricep extensions or close-grip push-ups, your elbows should stay close to your body, not flare out. 

This helps you actually work your triceps instead of using your shoulders or chest too much.

Here’s a quick checklist to help you:

• Check your posture
• Keep your core tight
• Keep elbows tucked in
• Use slow and controlled movements.
• Start light, then add weight
• Don’t rush your reps – use slow and controlled movements.

Skipping a warm-up is another thing to avoid. Even if it’s just a few arm circles or light stretches, always get your joints moving first.

READ MORE: Full Body Resistance Band Warm Up Exercises For Older Adults | Simply Aging Healthy

If you feel pain (not tiredness) while doing an exercise, stop and check your form. Don’t just power through—sometimes that can make things worse.

If you’re not feeling your triceps work, something might be off. Double-check your setup, and maybe film a set or ask a friend to watch your form. It can make a huge difference.  

Why Should You Find New Exercises for Tricep Dips?

Maintaining a regular exercise routine is important for overall health, especially as we age. 

While tricep dips may be a challenging exercise for some of us over 60, it shouldn’t stop you from working out altogether.  

There are plenty of alternative exercises that can get you the same benefits without putting strain on the shoulder and elbow joints. 

Remember to always listen to your body and adjust as needed.  

As we continue to age, we sometimes need to find new exercises to fit our changing bodies. So don’t be afraid to try something new and find what works best for you. 

As the saying goes, “Age is just a number, and exercise knows no age limit.” 

Keep moving, keep challenging yourself, and stay healthy and strong.