TETSUBench Dip On Floor vs Dumbbell Kickback
The Bench Dip On Floor and the Dumbbell Kickback both train the triceps as their primary muscle. The Bench Dip On Floor is bodyweight-based (a bar, rings or a station) while the Dumbbell Kickback uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Bench Dip On Floor | Dumbbell Kickback | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | shoulders |
| Equipment | bodyweight | dumbbell |
| Steps in our guide | 5 | 6 |
How each one starts
Bench Dip On Floor — first steps
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
Dumbbell Kickback — first steps
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Full step-by-step guides are linked below.
Which should you choose?
The Bench Dip On Floor needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. The Dumbbell Kickback works each side independently and demands more stabilizer control. 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 Bench Dip On Floor better than the Dumbbell Kickback?
Neither is universally better — both train the triceps as the primary mover. The Bench Dip On Floor needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps, while the Dumbbell Kickback works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bench Dip On Floor and the Dumbbell Kickback 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 Bench Dip On Floor and the Dumbbell Kickback work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — chest and shoulders for the Bench Dip On Floor versus shoulders for the Dumbbell Kickback.
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.