Weighted Three Bench Dips
A variation of the standard bench dip with added weight for resistance, engaging the triceps, chest, and shoulder muscles.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Weighted Three Bench Dips
Description
A variation of the standard bench dip with added weight for resistance, engaging the triceps, chest, and shoulder muscles.
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How to do Weighted Three Bench Dips
- 01Setup
Position two benches parallel, about hip-width apart, with a third bench or elevated surface for your feet in front. Place your hands shoulder-width apart on the edge of the rear bench, fingers gripping over the edge.
- 02Setup
Extend your legs forward, placing your heels on the elevated surface, keeping your legs straight. Have a spotter place a dumbbell or weight plate across your upper thighs for added resistance.
- 03
Slowly lower your body by bending your elbows, keeping them pointing straight back and close to your torso. Descend until your upper arms are parallel to the floor or a deep stretch is felt in your chest and shoulders.
- 04
Drive through your palms and extend your elbows to push your body back up to the starting position. Fully extend your triceps at the top, but avoid locking your elbows.
- 05
Exhale as you push up and inhale as you lower your body. Maintain a slight forward lean in your torso throughout the movement.
Tips
- Keep your core engaged throughout the movement to maintain a stable torso and prevent excessive swinging.
- Control the eccentric (lowering) phase of the dip for 2-3 seconds to maximize muscle engagement and minimize joint stress.
- To increase difficulty, have the spotter add more weight or bring the benches closer to increase the range of motion if flexibility allows.
- Focus on squeezing your triceps at the top of the movement to ensure full muscle contraction.
Common mistakes
- Flaring elbows out to the sides places undue stress on the shoulder joints; keep your elbows tucked in and pointing straight back.
- Not going deep enough reduces the range of motion and triceps activation; lower your body until your upper arms are at least parallel to the floor.
- Shrugging your shoulders up to your ears puts strain on the neck and traps; keep your shoulders depressed and away from your ears throughout the movement.
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Get Ellim — FreeQuestions
What muscles does Weighted Three Bench Dips work?
Weighted Three Bench Dips primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is Weighted Three Bench Dips good for beginners?
Weighted Three Bench Dips is rated advanced. 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 Weighted Three Bench Dips?
You need Weighted to perform Weighted Three Bench Dips. 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 Weighted Three Bench Dips?
Keep your core engaged throughout the movement to maintain a stable torso and prevent excessive swinging. Control the eccentric (lowering) phase of the dip for 2-3 seconds to maximize muscle engagement and minimize joint stress. To increase difficulty, have the spotter add more weight or bring the benches closer to increase the range of motion if flexibility allows. Focus on squeezing your triceps at the top of the movement to ensure full muscle contraction.
What are common mistakes when doing Weighted Three Bench Dips?
Flaring elbows out to the sides places undue stress on the shoulder joints; keep your elbows tucked in and pointing straight back. Not going deep enough reduces the range of motion and triceps activation; lower your body until your upper arms are at least parallel to the floor. Shrugging your shoulders up to your ears puts strain on the neck and traps; keep your shoulders depressed and away from your ears throughout the movement.
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Free · iPhone only · Available on the App Store