Bench Triceps Dip vs Weighted Bench Dip – Dumbbell

Side-by-side comparison of Bench Triceps Dip and Weighted Bench Dip – Dumbbell. See which exercise suits your training goals, equipment, and fitness level.

Weighted Bench Dip – Dumbbell

Attribute	Bench Triceps Dip	Weighted Bench Dip – Dumbbell
Primary Muscle	Triceps	Triceps
Secondary Muscles	Shoulders	Chest, Shoulders
Equipment	Bench	Dumbbells, Bench
MET Value	4.5	5.5
Calories (30 min, 70 kg)	≈ 158 cal	≈ 193 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

When to choose Bench Triceps Dip

Choose Bench Triceps Dip when you have access to Bench and want a structured exercise for Triceps. Bench Triceps Dip has a lower MET value (4.5), more accessible for beginners or recovery sessions.

Full Bench Triceps Dip guide →

When to choose Weighted Bench Dip – Dumbbell

Choose Weighted Bench Dip – Dumbbell when you have access to Dumbbells, Bench and want a structured exercise for Triceps. With a higher MET value (5.5 vs 4.5), Weighted Bench Dip – Dumbbell burns more calories per minute. It also engages Chest, Shoulders, offering a more complete movement.

Full Weighted Bench Dip – Dumbbell guide →

The Verdict

Both Bench Triceps Dip and Weighted Bench Dip – Dumbbell effectively target Triceps. They differ in equipment: Bench Triceps Dip uses bench, while Weighted Bench Dip – Dumbbell uses dumbbells, bench. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Bench Triceps Dip better than Weighted Bench Dip – Dumbbell?

Neither is universally better. Bench Triceps Dip (MET 4.5) and Weighted Bench Dip – Dumbbell (MET 5.5) serve different purposes. Bench Triceps Dip uses bench and targets Triceps, while Weighted Bench Dip – Dumbbell uses dumbbells, bench and targets Triceps. Choose based on your goals and available equipment.

Can I replace Bench Triceps Dip with Weighted Bench Dip – Dumbbell?

Yes, both target Triceps, making them reasonable substitutes. Consider the equipment requirements (Bench vs Dumbbells, Bench) and consult a qualified coach before making changes to your program.

Which burns more calories, Bench Triceps Dip or Weighted Bench Dip – Dumbbell?

Weighted Bench Dip – Dumbbell burns approximately 193 cal/30 min vs 158 cal/30 min for Bench Triceps Dip (based on a 70 kg person).

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