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.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Three Bench Dip
Bench Dip (knees bent)
Upper Arms · Triceps Brachii · Body weight
Dumbbell Bench Dip
Upper Arms · Dumbbell
Weighted Three Bench Dips
Upper Arms · Triceps Brachii · Weighted
Bench dip on floor
Upper Arms · Triceps Brachii · Body weight
Description
A bodyweight exercise that targets the triceps muscles by using three benches to perform a dipping motion.
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How to do Three Bench Dip
- 01Setup
Position two benches parallel to each other, approximately shoulder-width apart. Place a third bench perpendicularly in front, about 2-3 feet away.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
Is Three Bench Dip good for beginners?
Three Bench Dip is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Three Bench Dip?
You need Body weight to perform Three Bench Dip. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Three Bench Dip?
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.
What are common mistakes when doing Three Bench Dip?
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.
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Dumbbell Step Up Single Leg Balance with Bicep Curl
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Roll Biceps Lying on Floor
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Free · iPhone only · Available on the App Store