Bench Dips vs Dips Machine
Which one fits your Triceps workout plan?
Contents
Dips Machine works multiple joints at once, Bench Dips isolates — difficulty 1 of 5 vs 4. See which fits your Triceps day.
Compare the benefits of Bench Dips and Dips Machine and pick the one that fits your Triceps workout.
Bench Dips vs Dips Machine: 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 3,256 for Dips Machine.
What most people do isn't always what fits you. Bench Dips and Dips Machine 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 Dips Machine Differ
| What differs | Bench Dips | Dips Machine |
|---|---|---|
| Muscles worked | chest, triceps, and back | chest, triceps, back, and front delts |
| Equipment | bodyweight only | a machine |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 4,149 sessions | 3,256 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 Dips Machine
Dips Machine Muscles Worked: Triceps
Form
- 1. Grip the handle tightly and push down.
- 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 extend your arms excessively.
For a full Dips Machine guide with alternatives and benefits, see the Dips Machine exercise guide.
Frequently Asked Questions
Which is better for Triceps, Bench Dips or Dips Machine?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Triceps, so the choice comes down to the equipment you have and the muscles you want to load.
Do Bench Dips and Dips Machine work the same muscles?
Not quite. Bench Dips loads chest, triceps, and back, and Dips Machine loads chest, triceps, back, and front delts.
What equipment do Bench Dips and Dips Machine need?
Bench Dips needs bodyweight only, and Dips Machine needs a machine.
Which is easier to start with?
Dips Machine is the easier place to start. Move to Bench Dips once your form holds up.
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