Bench Triceps Dip vs Dip Machine
Side-by-side comparison of Bench Triceps Dip and Dip Machine. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | Bench Triceps Dip | Dip Machine |
|---|---|---|
| Primary Muscle | Triceps | Triceps |
| Secondary Muscles | Shoulders | Chest |
| Equipment | Bench | Machine |
| MET Value | 4.5 | 4.5 |
| Calories (30 min, 70 kg) | ≈ 158 cal | ≈ 158 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Yes |
| Multiple Angles | Yes | Yes |
Choose Bench Triceps Dip when...
Choose Dip Machine when...
- More controlled movement path than Bench Triceps Dip, reducing injury risk for beginners
- Easier to isolate the target muscle without worrying about balance or stabilization
- Great for training to failure safely without a spotter
The Verdict
Both exercises effectively target the Triceps. Bench Triceps Dip (bench) and Dip Machine (machine) are complementary, not competing. Smart coaches program both: use Bench Triceps Dip for your heavy compound work, and Dip Machine for your heavy compound work. Rotating between them prevents plateaus and builds a more complete physique.
Frequently Asked Questions
Is Bench Triceps Dip better than Dip Machine?
Neither is universally better. Bench Triceps Dip (MET 4.5) and Dip Machine (MET 4.5) serve different purposes. Bench Triceps Dip uses bench and targets Triceps, while Dip Machine uses machine and targets Triceps. Choose based on your goals and available equipment.
Can I replace Bench Triceps Dip with Dip Machine?
Yes, both target the Triceps, making them reasonable substitutes. Consider the equipment requirements (Bench vs Machine) and consult a qualified coach before making changes to your program.
Which burns more calories, Bench Triceps Dip or Dip Machine?
Both burn approximately 158 cal/30 min (based on a 70 kg person), as they share the same MET value of 4.5.
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