Weighted Three Bench Dips

Muscles worked

Setup

1. Position two benches parallel to each other, slightly wider than shoulder-width apart, and place a third bench in front of them for your feet.
2. Sit between the two parallel benches and place one hand firmly on the edge of each bench with fingers facing forward.
3. Have a partner place a weight plate securely on your lap once your hands are set.
4. Extend your legs forward and place your heels on the third bench so your body is suspended in an 'L' shape.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending your elbows until your upper arms are at least parallel to the benches.
2. Keep your elbows tucked back and your torso upright to maintain focus on the triceps.
3. Exhale and drive through your palms to push your body back up to the starting position.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1-2 seconds to push back up.

Form checklist

• Keep your back as close to the benches as possible throughout the descent.
• Ensure your shoulders remain depressed (down) and retracted (back) to protect the shoulder joints.
• Do not allow your elbows to flare out excessively to the sides.
• Maintain a slight bend in the elbows at the top to keep tension on the muscles rather than the joints.

Pro tips

• Focus on the deep stretch at the bottom of the movement to maximize recruitment of the chest and triceps fibers.
• Pause for one second at the peak of the contraction, squeezing the triceps as hard as possible.
• Keep your core braced to prevent the weight plate from sliding or tilting during the set.

Make it harder

• Increase the weight of the plate or add multiple plates to increase resistance.
• Implement a 4-second eccentric (lowering) phase to significantly increase time under tension.

Frequently asked

What muscles does the weighted three bench dips work?

The weighted three bench dips primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the weighted three bench dips?

The weighted three bench dips uses weight plate.

Is the weighted three bench dips good for beginners?

The weighted three bench dips is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Bent Over One Arm Neutral Grip KickbackBeginner · triceps
• Band High Pulley Overhead Triceps ExtensionIntermediate · triceps