Exercise Comparison
Bench Dips vs Speed Band Overhead Triceps
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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.
Speed Band Overhead Triceps
For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.
To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.
Pause, and then return to the starting position.
Verdict
Both exercises target the triceps. Bench Dips is a beginner exercise using bodyweight, while Speed Band Overhead Triceps is beginner and uses bands. Choose Bench Dips if you have access to bodyweight, or Speed Band Overhead Triceps if you prefer bands. Bench Dips is a compound movement working multiple joints, making it better for overall strength. Speed Band Overhead Triceps isolates the target muscle for focused development.