Three Bench Dip
Master the Three Bench Dip to build powerful triceps and shoulder stability. Elevate your bodyweight training with this challenging and effective exercise.
Description
A bodyweight exercise that targets the triceps muscles by using three benches to perform a dipping motion.
How to Do Three Bench Dip
- 1Setup
Position two benches parallel to each other, approximately shoulder-width apart. Place a third bench perpendicularly in front, about 2-3 feet away.
- 2Setup
Sit on one of the parallel benches, gripping its edge with hands beside your hips, fingers pointing forward. Extend your legs and place your heels on the perpendicular bench.
- 3
Slide your glutes off the bench, supporting your body weight with your hands and heels, keeping your core tight and back close to the bench.
- 4
Inhale as you slowly lower your body by bending your elbows, allowing them to point directly backward, until your upper arms are parallel to the floor.
- 5
Exhale and push through your palms to extend your elbows, raising your body back to the starting position, focusing on contracting your triceps.
Tips
- Keep your elbows pointing straight back and close to your body to maximize triceps engagement and protect your shoulders.
- Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to enhance muscle activation and growth.
- Maintain a slight forward lean in your torso throughout the movement to better align with the triceps' function.
- To increase difficulty, add weight plates to your lap; to decrease, move the foot bench closer or perform with feet on the floor.
Common Mistakes
- ×Flaring elbows out to the sides shifts tension from triceps to shoulders and can cause injury; keep them tucked back.
- ×Not going deep enough limits range of motion and muscle activation; lower until upper arms are parallel to the floor.
- ×Shrugging shoulders towards your ears can strain the neck and traps; actively depress your shoulders away from your ears.
Variations
Bench Dip (knees bent)
Perform bench dips with bent knees to effectively target your triceps using only your body weight and a sturdy bench or chair.
Dumbbell Bench Dip
Target your triceps with the dumbbell bench dip! This effective upper body exercise uses a bench and dumbbells to build strength and definition.
Weighted Three Bench Dips
A variation of the standard bench dip with added weight for resistance, engaging the triceps, chest, and shoulder muscles.
Bench dip on floor
Strengthen your triceps with the bodyweight bench dip on the floor. This effective exercise builds upper arm strength and definition.
Related Exercises
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Bench Dip with legs on bench
Master the Bench Dip with elevated feet to sculpt strong triceps. This bodyweight exercise effectively targets your upper arms and shoulders for increased
Dumbbell Bench Dip with Legs Elevated
Elevate your dumbbell bench dips by placing a dumbbell on your lap and your feet on an elevated surface to build triceps strength and endurance.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Step Up Single Leg Balance with Bicep Curl
Challenge your balance and coordination with this multi-joint exercise targeting quads, glutes, and biceps.
Roll Biceps Lying on Floor
Target bicep tightness and improve flexibility with this self-myofascial release technique.
Track Three Bench Dip in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free