Tricep Extension vs Dips: The Surprising Winner Revealed!

What To Know

They are considered a more challenging exercise than tricep extensions due to the increased weight and range of motion.
If you’re looking for a versatile exercise that targets the triceps specifically, tricep extensions are a good choice.
If you want a compound movement that builds overall strength and power, dips are a better option.

Are you looking to build those sculpted triceps? You’ve probably heard of tricep extensions and dips, two popular exercises that target this muscle group. But which one is better? The answer, like most things in fitness, is it depends.
This blog post will delve into the world of tricep extension vs dips, comparing their benefits, drawbacks, and variations. By the end, you’ll be equipped to choose the exercise that best suits your fitness goals and preferences.

In This Article

Understanding the Triceps
Tricep Extension: A Versatile Option
Dips: A Compound Movement for Strength
Tricep Extension vs Dips: Which One to Choose?
Tips for Performing Tricep Extensions and Dips

Understanding the Triceps

Before diving into the comparison, let’s understand the triceps. This muscle group is located on the back of your upper arm, responsible for extending your elbow. It’s crucial for everyday movements like pushing, lifting, and even throwing.

Tricep Extension: A Versatile Option

Tricep extensions are a versatile exercise that can be performed with various equipment, including dumbbells, cables, and resistance bands. They primarily target the long head of the triceps, but also engage the lateral and medial heads to some extent.
Benefits of Tricep Extensions:

Versatility: Can be performed with various equipment and modifications.
Easy to Learn: The movement is relatively simple to master.
Great for Beginners: Perfect for starting your triceps journey.
Isolation Focus: Primarily targets the triceps, minimizing the involvement of other muscle groups.

Drawbacks of Tricep Extensions:

Limited Range of Motion: The movement is limited compared to dips.
May Not Be Challenging Enough: For advanced lifters, tricep extensions might not provide sufficient resistance.

Variations of Tricep Extensions:

Dumbbell Tricep Extension: A classic exercise using a dumbbell.
Cable Tricep Extension: Offers a constant resistance throughout the movement.
Overhead Tricep Extension: A variation that targets the long head more effectively.
Close-Grip Bench Press: A compound exercise that heavily engages the triceps.

Dips: A Compound Movement for Strength

Dips are a compound exercise that engages multiple muscle groups, including the triceps, chest, and shoulders. They are considered a more challenging exercise than tricep extensions due to the increased weight and range of motion.
Benefits of Dips:

Compound Movement: Works multiple muscle groups simultaneously.
Greater Range of Motion: Allows for a deeper stretch and contraction.
Builds Strength and Power: Promotes overall strength and functional fitness.
Can Be Modified: Can be performed on parallel bars, benches, or even chairs.

Drawbacks of Dips:

Requires Upper Body Strength: May be challenging for beginners.
Risk of Injury: Improper form can lead to shoulder or wrist injuries.
Limited Weight Control: Difficult to adjust the weight incrementally.

Variations of Dips:

Parallel Bar Dips: The most common type of dip.
Bench Dips: A modified version that uses a bench for support.
Assisted Dips: Uses a machine or band to reduce the weight.
Weighted Dips: Involves adding weight to increase the challenge.

Tricep Extension vs Dips: Which One to Choose?

So, which exercise is right for you? Consider these factors:

Fitness Level: If you’re a beginner, tricep extensions are a great starting point. If you have some strength experience, dips can be a good next step.
Goals: If you’re looking for a versatile exercise that targets the triceps specifically, tricep extensions are a good choice. If you want a compound movement that builds overall strength and power, dips are a better option.
Equipment Availability: Tricep extensions can be performed with various equipment, while dips require parallel bars or a bench.
Preferences: Ultimately, the best exercise is the one you enjoy doing and are consistent with.

Tips for Performing Tricep Extensions and Dips

Tricep Extensions:

Focus on Form: Keep your elbows close to your body and avoid swinging your arms.
Control the Movement: Lower the weight slowly and extend it back up with control.
Engage Your Core: Keep your core engaged throughout the exercise.

Dips:

Engage Your Core: Keep your core tight to prevent back strain.
Maintain Proper Form: Keep your elbows close to your body and avoid flaring them out.
Lower Slowly and Controlled: Don’t rush the descent and focus on a controlled movement.
Don’t Lock Out Your Elbows: Keep a slight bend in your elbows at the top of the movement.

Building a Balanced Triceps Routine

To maximize your triceps growth, it’s important to include both tricep extensions and dips in your workout routine. You can alternate between the two exercises, or perform them on different days.
Here’s a sample triceps routine:
Day 1:

Tricep Extensions: 3 sets of 10-12 reps with dumbbells or cables.
Dips: 3 sets of as many reps as possible (AMRAP) on parallel bars or a bench.

Day 2:

Cable Tricep Extensions: 3 sets of 8-10 reps.
Bench Dips: 3 sets of 10-12 reps.

Day 3:

Overhead Tricep Extensions: 3 sets of 12-15 reps with dumbbells.
Assisted Dips: 3 sets of 10-12 reps.

Remember: Adjust the number of sets, reps, and weight based on your fitness level and goals.

A Final Word on Tricep Extension vs Dips

Ultimately, the best exercise for you is the one that you enjoy doing and are consistent with. Both tricep extensions and dips are effective exercises that can help you build strong and defined triceps. By understanding their benefits and drawbacks, you can choose the exercise that best fits your needs and preferences.