TETSUAssisted Triceps Dip (Kneeling) vs Side Push-Up
The Assisted Triceps Dip (Kneeling) and the Side Push-Up both train the triceps as their primary muscle. The Assisted Triceps Dip (Kneeling) uses a machine while the Side Push-Up is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Triceps Dip (Kneeling) | Side Push-Up | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | shoulders, chest and core |
| Equipment | machine | bodyweight |
| Steps in our guide | 5 | 6 |
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.
Side Push-Up — first steps
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
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 Side Push-Up needs no equipment and scales 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 Side Push-Up?
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 Side Push-Up needs no equipment and scales 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 Side Push-Up 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 Side Push-Up work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — chest and shoulders for the Assisted Triceps Dip (Kneeling) versus shoulders, chest and core for the Side Push-Up.
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.