TETSUAdvanced Dips vs Barbell Pin Presses
The Advanced Dips and the Barbell Pin Presses both train the triceps as their primary muscle. The Advanced Dips are bodyweight-based (a bar, rings or a station) while the Barbell Pin Presses use a barbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Advanced Dips | Barbell Pin Presses | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | shoulders |
| Equipment | bodyweight | barbell |
| Steps in our guide | 5 | 8 |
How each one starts
Advanced Dips — first steps
- Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
- Bend your knees and cross your ankles.
Barbell Pin Presses — first steps
- Set up a barbell on a power rack at chest height.
- Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Advanced Dips need only a sturdy bar, rings or a station and scale through leverage, tempo and reps. The Barbell Pin Presses let you load the heaviest weights and progress in small, steady jumps. 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
Are the Advanced Dips better than the Barbell Pin Presses?
Neither is universally better — both train the triceps as the primary mover. The Advanced Dips need only a sturdy bar, rings or a station and scale through leverage, tempo and reps, while the Barbell Pin Presses let you load the heaviest weights and progress in small, steady jumps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Advanced Dips and the Barbell Pin Presses 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 Advanced Dips and the Barbell Pin Presses work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — chest and shoulders for the Advanced Dips versus shoulders for the Barbell Pin Presses.
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.