Exercise Comparison
Bench Dips vs Sled Overhead 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.
Sled Overhead Triceps Extension
Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position.
Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps.
Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.
Verdict
Both exercises target the triceps. Bench Dips is a beginner exercise using bodyweight, while Sled Overhead Triceps Extension is beginner and uses other. Choose Bench Dips if you have access to bodyweight, or Sled Overhead Triceps Extension if you prefer other. Bench Dips is a compound movement working multiple joints, making it better for overall strength. Sled Overhead Triceps Extension isolates the target muscle for focused development.