TETSUAdvanced Dips vs Exercise Ball Dip
The Advanced Dips and the Exercise Ball Dip both train the triceps as their primary muscle. The Advanced Dips are bodyweight-based (a bar, rings or a station) while the Exercise Ball Dip uses a stability ball. Here is how they compare and when to pick each.
Side-by-side comparison
| Advanced Dips | Exercise Ball Dip | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | chest and shoulders |
| Equipment | bodyweight | stability ball |
| Steps in our guide | 5 | 5 |
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.
Exercise Ball Dip — first steps
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Place your hands on the ball beside your hips, fingers pointing forward.
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 Exercise Ball Dip adds an unstable surface that raises core demand. 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 Exercise Ball Dip?
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 Exercise Ball Dip adds an unstable surface that raises core demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Advanced Dips and the Exercise Ball Dip 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 Exercise Ball Dip 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.