Weighted Three Bench Dips

Description

How to Do Weighted Three Bench Dips

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.