Exercise Comparison
Bench Dips vs Cable Incline Triceps Extension
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Muscle Analysis
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Only in Bench Dips
Instructions
Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
Using your triceps to bring your torso up again, lift yourself back to the starting position.
Repeat for the recommended amount of repetitions.
Cable Incline Triceps Extension
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from the floor.
Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement and hold the contraction for a second.
Slowly go back to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the triceps. Bench Dips is a beginner exercise using bodyweight, while Cable Incline Triceps Extension is beginner and uses cable. Choose Bench Dips if you have access to bodyweight, or Cable Incline Triceps Extension if you prefer cable. Bench Dips is a compound movement working multiple joints, making it better for overall strength. Cable Incline Triceps Extension isolates the target muscle for focused development.