TETSUBarbell Pin Presses vs Bench Dip (Knees Bent)
The Barbell Pin Presses and the Bench Dip (Knees Bent) both train the triceps as their primary muscle. The Barbell Pin Presses use a barbell while the Bench Dip (Knees Bent) is bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Pin Presses | Bench Dip (Knees Bent) | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | shoulders | chest and shoulders |
| Equipment | barbell | bodyweight |
| Steps in our guide | 8 | 5 |
How each one starts
Barbell Pin Presses — first steps
- Set up a barbell on a power rack at chest height.
- Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart.
Bench Dip (Knees Bent) — first steps
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Pin Presses let you load the heaviest weights and progress in small, steady jumps. The Bench Dip (Knees Bent) 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
Are the Barbell Pin Presses better than the Bench Dip (Knees Bent)?
Neither is universally better — both train the triceps as the primary mover. The Barbell Pin Presses let you load the heaviest weights and progress in small, steady jumps, while the Bench Dip (Knees Bent) 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 Pin Presses and the Bench Dip (Knees Bent) 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 Pin Presses and the Bench Dip (Knees Bent) work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — shoulders for the Barbell Pin Presses versus chest and shoulders for the Bench Dip (Knees Bent).
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.