TETSUAdvanced Dips vs Ez Bar Lying Close Grip Triceps Extension Behind Head
The Advanced Dips and the Ez Bar Lying Close Grip Triceps Extension Behind Head both train the triceps as their primary muscle. The Advanced Dips are bodyweight-based (a bar, rings or a station) while the Ez Bar Lying Close Grip Triceps Extension Behind Head uses an ez bar. Here is how they compare and when to pick each.
Side-by-side comparison
| Advanced Dips | Ez Bar Lying Close Grip Triceps Extension Behind Head | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | shoulders |
| Equipment | bodyweight | ez bar |
| 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.
Ez Bar Lying Close Grip Triceps Extension Behind Head — first steps
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
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 Ez Bar Lying Close Grip Triceps Extension Behind Head angles your grip to take stress off the wrists and elbows. 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 Ez Bar Lying Close Grip Triceps Extension Behind Head?
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 Ez Bar Lying Close Grip Triceps Extension Behind Head angles your grip to take stress off the wrists and elbows. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Advanced Dips and the Ez Bar Lying Close Grip Triceps Extension Behind Head 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 Ez Bar Lying Close Grip Triceps Extension Behind Head 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 Ez Bar Lying Close Grip Triceps Extension Behind Head.
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.