Bench Triceps Dip – Legs Extended vs Dumbbell Bent Over Kickback

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

Bench Triceps Dip – Legs Extended

Dumbbell Bent Over Kickback

Attribute	Bench Triceps Dip – Legs Extended	Dumbbell Bent Over Kickback
Primary Muscle	Triceps	Triceps
Secondary Muscles	Shoulders, Deep Core	Shoulders
Equipment	Bench	Dumbbells
MET Value	5	3
Calories (30 min, 70 kg)	≈ 175 cal	≈ 105 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

Choose Bench Triceps Dip – Legs Extended when...

Higher calorie burn per minute (MET 5 vs 3), better for fat loss phases
Engages more muscle groups (Shoulders, Deep Core), giving you more training stimulus per set

Full Bench Triceps Dip – Legs Extended guide

Choose Dumbbell Bent Over Kickback when...

Greater range of motion than Bench Triceps Dip – Legs Extended, increasing muscle stretch and activation
Each arm works independently, helping identify and fix strength imbalances between sides
Requires more stabilizer muscle engagement, building functional strength
Lower intensity (MET 3), making it easier to recover from and fit into high-volume programs

Full Dumbbell Bent Over Kickback guide

The Verdict

Both exercises effectively target the Triceps. Bench Triceps Dip – Legs Extended (bench) and Dumbbell Bent Over Kickback (dumbbells) are complementary, not competing. Smart coaches program both: use Bench Triceps Dip – Legs Extended for your heavy compound work, and Dumbbell Bent Over Kickback 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 Dumbbell Bent Over Kickback?

Neither is universally better. Bench Triceps Dip – Legs Extended (MET 5) and Dumbbell Bent Over Kickback (MET 3) serve different purposes. Bench Triceps Dip – Legs Extended uses bench and targets Triceps, while Dumbbell Bent Over Kickback uses dumbbells and targets Triceps. Choose based on your goals and available equipment.

Can I replace Bench Triceps Dip – Legs Extended with Dumbbell Bent Over Kickback?

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

Which burns more calories, Bench Triceps Dip – Legs Extended or Dumbbell Bent Over Kickback?

Bench Triceps Dip – Legs Extended burns approximately 175 cal/30 min vs 105 cal/30 min for Dumbbell Bent Over Kickback (based on a 70 kg person).

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