Bench Dips vs One Arm Cable KickBack
Which one fits your Triceps workout plan?
Contents
Planfit users log Bench Dips more often — 4,149 sessions vs 599. Compare Triceps form, muscles worked, and when to use each.
Compare the benefits of Bench Dips and One Arm Cable KickBack and pick the one that fits your Triceps workout.
Bench Dips vs One Arm Cable KickBack: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Dips more often — 4,149 sessions compared to 599 for One Arm Cable KickBack.
What most people do isn't always what fits you. Bench Dips and One Arm Cable KickBack differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bench Dips and One Arm Cable KickBack Differ
| What differs | Bench Dips | One Arm Cable KickBack |
|---|---|---|
| Muscles worked | chest, triceps, and back | triceps |
| Equipment | bodyweight only | a machine |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 4,149 sessions | 599 sessions |
How to Do Bench Dips
Bench Dips Muscles Worked: Triceps
Form
- 1. Please lower until your elbows are at a right angle.
- 2. Push with your arms and slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to raise your trapezius muscles.
For a full Bench Dips guide with alternatives and benefits, see the Bench Dips exercise guide.
How to Do One Arm Cable KickBack
One Arm Cable KickBack Muscles Worked: Triceps
Form
- 1. Keep your elbow fixed and push your arm back to straighten it.
- 2. Slowly return to the starting position while bearing the weight.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overextend your arms.
For a full One Arm Cable KickBack guide with alternatives and benefits, see the One Arm Cable KickBack exercise guide.
Frequently Asked Questions
Which is better for Triceps, Bench Dips or One Arm Cable KickBack?
Planfit users log Bench Dips more often — 4,149 sessions against 599 for One Arm Cable KickBack. Both train Triceps, so pick the one that matches the equipment you have and the muscles you want to load.
Do Bench Dips and One Arm Cable KickBack work the same muscles?
Not quite. Bench Dips loads chest, triceps, and back, and One Arm Cable KickBack loads triceps.
What equipment do Bench Dips and One Arm Cable KickBack need?
Bench Dips needs bodyweight only, and One Arm Cable KickBack needs a machine.
Which is easier to start with?
Bench Dips is the easier place to start. Move to One Arm Cable KickBack once your form holds up.
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