TETSUBarbell Lying Extension vs Triceps Dip (Between Benches)
The Barbell Lying Extension and the Triceps Dip (Between Benches) both train the triceps as their primary muscle. The Barbell Lying Extension uses a barbell while the Triceps Dip (Between Benches) is bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Lying Extension | Triceps Dip (Between Benches) | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | shoulders | chest and shoulders |
| Equipment | barbell | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
Barbell Lying Extension — 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 barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
Triceps Dip (Between Benches) — first steps
- Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Lying Extension lets you load the heaviest weights and progress in small, steady jumps. The Triceps Dip (Between Benches) needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. 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
Is the Barbell Lying Extension better than the Triceps Dip (Between Benches)?
Neither is universally better — both train the triceps as the primary mover. The Barbell Lying Extension lets you load the heaviest weights and progress in small, steady jumps, while the Triceps Dip (Between Benches) needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Lying Extension and the Triceps Dip (Between Benches) 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 Barbell Lying Extension and the Triceps Dip (Between Benches) work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — shoulders for the Barbell Lying Extension versus chest and shoulders for the Triceps Dip (Between Benches).
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.