TETSUAdvanced Dips vs Weighted Three Bench Dips
The Advanced Dips and the Weighted Three Bench Dips both train the triceps as their primary muscle. The Advanced Dips are bodyweight-based (a bar, rings or a station) while the Weighted Three Bench Dips add external weight to a bodyweight pattern. Here is how they compare and when to pick each.
Side-by-side comparison
| Advanced Dips | Weighted Three Bench Dips | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | chest and shoulders |
| Equipment | bodyweight | added weight |
| 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.
Weighted Three Bench Dips — first steps
- Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
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 Weighted Three Bench Dips add external load to a bodyweight pattern for direct overload. 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 Weighted Three Bench Dips?
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 Weighted Three Bench Dips add external load to a bodyweight pattern for direct overload. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Advanced Dips and the Weighted Three Bench Dips 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 Weighted Three Bench Dips 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.