TETSUBarbell Pin Presses vs Three Bench Dip
The Barbell Pin Presses and the Three Bench Dip both train the triceps as their primary muscle. The Barbell Pin Presses use a barbell while the Three Bench Dip 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 | Three Bench Dip | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | shoulders | chest and shoulders |
| Equipment | barbell | bodyweight |
| Steps in our guide | 8 | 6 |
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.
Three Bench Dip — first steps
- Sit on a bench with your hands gripping the edge, 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 Pin Presses let you load the heaviest weights and progress in small, steady jumps. The Three Bench Dip 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 Three Bench Dip?
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 Three Bench Dip 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 Three Bench Dip 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 Three Bench Dip 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 Three Bench Dip.
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.