Bench Press vs Tricep Dips: Which Is Better?
Quick answer: Calorie burn is nearly identical (6 vs 6 cal/min). Both train triceps, but bench press also hits chest, anterior deltoids while tricep dips adds the same muscles.
Side-by-Side Comparison
| Attribute | Bench Press | Tricep Dips |
|---|---|---|
| Primary Muscles | Chest, Triceps, Anterior Deltoids | Triceps |
| Secondary Muscles | Biceps, Forearms, Core | Chest, Anterior Deltoids |
| Difficulty | Intermediate | Intermediate |
| Equipment | Barbell | Dip-bars |
| Calories/Min | ~6 cal | ~6 cal |
| Category | Push | Push |
| Fitnit AI Tracked | No | No |
When to Choose Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
Choose bench press when you want to target your chest and triceps and anterior deltoids using barbell. Rated intermediate difficulty, burning ~6 cal/min.
Key Benefits
- Primary compound exercise for chest development
- Builds upper body pressing strength
- Targets multiple muscle groups simultaneously
- Easily progressive with added weight
When to Choose Tricep Dips
Tricep dips are an effective compound exercise for building arm thickness and pushing strength. They can be performed on parallel bars or a bench, making them adaptable to any setting.
Choose tricep dips when you want to target your triceps using dip-bars. Rated intermediate difficulty, burning ~6 cal/min.
Key Benefits
- Excellent compound exercise for tricep development
- Builds pushing strength
- No special equipment needed (can use a bench)
- Easy to progress by adding weight
Can You Combine Them?
Bench Press and tricep dips work great together. Since they target the same group from different angles, combining them creates a well-rounded session.
Sample superset: Do a set of bench press, rest 30s, then tricep dips. Rest 60-90s and repeat 3-4 rounds.
Frequently Asked Questions
Are bench press or tricep dips better for beginners?
Both are intermediate-level. Both need equipment, so beginner choice comes down to which is available.
Which burns more calories?
They're close: 6 vs 6 cal/min. The choice should come down to which muscles you want to train.
Can I do both in the same workout?
Yes. Since both are push but hit different angles, pair them in the same session. Try bench press for primary compound exercise for chest development, then tricep dips after ~60s rest.
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