TETSUAdvanced Dips vs Smith Machine Incline Tricep Extension
The Advanced Dips and the Smith Machine Incline Tricep Extension both train the triceps as their primary muscle. The Advanced Dips are bodyweight-based (a bar, rings or a station) while the Smith Machine Incline Tricep Extension uses a smith machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Advanced Dips | Smith Machine Incline Tricep Extension | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | shoulders |
| Equipment | bodyweight | smith machine |
| Steps in our guide | 5 | 7 |
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.
Smith Machine Incline Tricep Extension — first steps
- Adjust the seat of the smith machine so that the bar is at shoulder height.
- Sit on the bench with your back against the pad and your feet flat on the ground.
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 Smith Machine Incline Tricep Extension fixes the bar path so you can push close to failure with less balance 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 Smith Machine Incline Tricep Extension?
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 Smith Machine Incline Tricep Extension fixes the bar path so you can push close to failure with less balance demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Advanced Dips and the Smith Machine Incline Tricep Extension 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 Smith Machine Incline Tricep Extension 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 Smith Machine Incline Tricep Extension.
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.