Exercise Comparison
Bench Dips vs Triceps Stretch
Side-by-Side
Muscle Analysis
Shared
Only in Bench Dips
Only in Triceps Stretch
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.
Triceps Stretch
Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
Verdict
Both exercises target the triceps. Bench Dips is a beginner exercise using bodyweight, while Triceps Stretch is beginner and uses none. Choose Bench Dips if you have access to bodyweight, or Triceps Stretch if you prefer none. Bench Dips is a compound movement working multiple joints, making it better for overall strength. Triceps Stretch isolates the target muscle for focused development.