Bench Triceps Dip – Legs Extended vs Cable Overhead Triceps Extension – Rope (High Pulley)
Side-by-side comparison of Bench Triceps Dip – Legs Extended and Cable Overhead Triceps Extension – Rope (High Pulley). See which exercise suits your training goals, equipment, and fitness level.
| Attribute | Bench Triceps Dip – Legs Extended | Cable Overhead Triceps Extension – Rope (High Pulley) |
|---|---|---|
| Primary Muscle | Triceps | Triceps |
| Secondary Muscles | Shoulders, Deep Core | None |
| Equipment | Bench | Cable, Rope |
| MET Value | 5 | 3.5 |
| Calories (30 min, 70 kg) | ≈ 175 cal | ≈ 123 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Male only |
| Multiple Angles | Yes | Yes |
Choose Bench Triceps Dip – Legs Extended when...
- Higher calorie burn per minute (MET 5 vs 3.5), better for fat loss phases
- Engages more muscle groups (Shoulders, Deep Core), giving you more training stimulus per set
Choose Cable Overhead Triceps Extension – Rope (High Pulley) when...
- Provides constant tension throughout the entire range of motion, unlike Bench Triceps Dip – Legs Extended
- Adjustable angles allow you to hit the muscle from different positions
- Lower intensity (MET 3.5), making it easier to recover from and fit into high-volume programs
The Verdict
Both exercises effectively target the Triceps. Bench Triceps Dip – Legs Extended (bench) and Cable Overhead Triceps Extension – Rope (High Pulley) (cable, rope) are complementary, not competing. Smart coaches program both: use Bench Triceps Dip – Legs Extended for your heavy compound work, and Cable Overhead Triceps Extension – Rope (High Pulley) for variation and muscle balance. Rotating between them prevents plateaus and builds a more complete physique.
Frequently Asked Questions
Is Bench Triceps Dip – Legs Extended better than Cable Overhead Triceps Extension – Rope (High Pulley)?
Neither is universally better. Bench Triceps Dip – Legs Extended (MET 5) and Cable Overhead Triceps Extension – Rope (High Pulley) (MET 3.5) serve different purposes. Bench Triceps Dip – Legs Extended uses bench and targets Triceps, while Cable Overhead Triceps Extension – Rope (High Pulley) uses cable, rope and targets Triceps. Choose based on your goals and available equipment.
Can I replace Bench Triceps Dip – Legs Extended with Cable Overhead Triceps Extension – Rope (High Pulley)?
Yes, both target the Triceps, making them reasonable substitutes. Consider the equipment requirements (Bench vs Cable, Rope) and consult a qualified coach before making changes to your program.
Which burns more calories, Bench Triceps Dip – Legs Extended or Cable Overhead Triceps Extension – Rope (High Pulley)?
Bench Triceps Dip – Legs Extended burns approximately 175 cal/30 min vs 123 cal/30 min for Cable Overhead Triceps Extension – Rope (High Pulley) (based on a 70 kg person).
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