TETSUBarbell Pin Presses vs Ring Dips
The Barbell Pin Presses and the Ring Dips both train the triceps as their primary muscle. The Barbell Pin Presses use a barbell while the Ring Dips are 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 | Ring Dips | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | shoulders | chest and shoulders |
| Equipment | barbell | bodyweight |
| Steps in our guide | 8 | 4 |
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.
Ring Dips — first steps
- Start by hanging from the rings with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your shoulders are below your elbows.
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 Ring Dips need only a sturdy bar, rings or a station and scale 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 Ring Dips?
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 Ring Dips need only a sturdy bar, rings or a station and scale 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 Ring 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 Barbell Pin Presses and the Ring Dips 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 Ring Dips.
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.