Bench Dips vs One Arm Cable Tricep Extension
Which one fits your Triceps workout plan?
Contents
Planfit users log Bench Dips more often — 4,149 sessions vs 747. Compare Triceps form, muscles worked, and when to use each.
Compare the benefits of Bench Dips and One Arm Cable Tricep Extension and pick the one that fits your Triceps workout.
Bench Dips vs One Arm Cable Tricep Extension: 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 747 for One Arm Cable Tricep Extension.
What most people do isn't always what fits you. Bench Dips and One Arm Cable Tricep Extension 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 Tricep Extension Differ
| What differs | Bench Dips | One Arm Cable Tricep Extension |
|---|---|---|
| Muscles worked | chest, triceps, and back | triceps |
| Equipment | bodyweight only | a machine |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 4,149 sessions | 747 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 Tricep Extension
One Arm Cable Tricep Extension Muscles Worked: Triceps
Form
- Lower your arms in front of your thighs.
- 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 Tricep Extension guide with alternatives and benefits, see the One Arm Cable Tricep Extension exercise guide.
Frequently Asked Questions
Which is better for Triceps, Bench Dips or One Arm Cable Tricep Extension?
Planfit users log Bench Dips more often — 4,149 sessions against 747 for One Arm Cable Tricep Extension. 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 Tricep Extension work the same muscles?
Not quite. Bench Dips loads chest, triceps, and back, and One Arm Cable Tricep Extension loads triceps.
What equipment do Bench Dips and One Arm Cable Tricep Extension need?
Bench Dips needs bodyweight only, and One Arm Cable Tricep Extension needs a machine.
Which is easier to start with?
One Arm Cable Tricep Extension is the easier place to start. Move to Bench Dips once your form holds up.
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