Bench Press vs Tricep Dips: Which Is Better?
Bench Press and tricep dips are both popular push exercises. Here's how they compare and when to use each one.
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 exercises. Beginners can start with either, though both may require equipment.
Which burns more calories?
Both burn approximately 6 calories per minute.
Can I do both in the same workout?
Yes! They complement each other well since they target the same muscle group from different angles.
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