TETSUAssisted Triceps Dip (Kneeling) vs Elbow Dips
The Assisted Triceps Dip (Kneeling) and the Elbow Dips both train the triceps as their primary muscle. The Assisted Triceps Dip (Kneeling) uses a machine while the Elbow Dips are bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Triceps Dip (Kneeling) | Elbow Dips | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | chest and shoulders |
| Equipment | machine | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
Assisted Triceps Dip (Kneeling) — first steps
- Adjust the machine to your desired weight and height.
- Kneel down on the pad facing the machine, with your hands gripping the handles.
Elbow Dips — first steps
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
Full step-by-step guides are linked below.
Which should you choose?
The Assisted Triceps Dip (Kneeling) fixes the movement path so you can push close to failure with less skill demand. The Elbow Dips need only a sturdy bar, rings or a station and scale through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the triceps adapting.
Full form guides
Common questions
Is the Assisted Triceps Dip (Kneeling) better than the Elbow Dips?
Neither is universally better — both train the triceps as the primary mover. The Assisted Triceps Dip (Kneeling) fixes the movement path so you can push close to failure with less skill demand, while the Elbow Dips need only a sturdy bar, rings or a station and scale through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Assisted Triceps Dip (Kneeling) and the Elbow Dips in the same program?
Yes, but usually not in the same session — they overlap heavily on the triceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Assisted Triceps Dip (Kneeling) and the Elbow Dips work the same muscles?
Yes — the primary muscle is the same (triceps) and both rely on the same supporting muscles: chest and shoulders.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.