Three Bench Dip Exercise Images
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Three Bench Dip
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Sit on the edge of the middle bench with your hands beside your hips and your heels resting on the opposite bench in front of you. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground, then press back up to the starting position. Keep your core engaged and maintain control throughout the movement.
Step-by-Step Instructions
- Position three benches parallel to each other, ensuring they are stable and secure.
- Sit on the edge of the middle bench and place your hands on the bench beside your hips, fingers pointing forward.
- Extend your legs and place your heels on the opposite bench in front of you, keeping your body elevated and supported by your arms and heels.
- Lower your body by bending your elbows, keeping them close to your torso, until your upper arms are parallel to the ground or slightly below.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout.
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Frequently Asked Questions
- What muscles do Three Bench Dips target?
- Three Bench Dips primarily work the triceps, giving your arms more strength and definition. Secondary muscles like the shoulders, chest, and abs are also engaged throughout the movement to help support and stabilize your body.
- What equipment do I need for Three Bench Dips and are there alternatives?
- You need three sturdy benches placed in a row, with the middle bench supporting your hands and the other two supporting your feet and hips. If benches are not available, you can modify this exercise using step platforms, sturdy boxes, or even two chairs with a secure surface in the middle.
- Are Three Bench Dips suitable for beginners?
- Beginners can perform Three Bench Dips, but should start with shorter ranges of motion and fewer repetitions to build strength and avoid strain. Using a single bench or placing feet closer to the body can make the movement easier while maintaining proper form.
- What are common mistakes to avoid when doing Three Bench Dips?
- Avoid flaring your elbows outward, as this can stress your shoulders and reduce triceps engagement. Also, do not lower too far past a 90-degree elbow angle, as it increases risk of injury; keep your core engaged to prevent your hips from dropping.
- How many sets and reps should I do for Three Bench Dips?
- For strength and toning, aim for 3 sets of 8–12 controlled repetitions. If your goal is endurance, perform 2–3 sets of 15–20 reps with shorter rest breaks, but always prioritize good form over quantity.
- What safety tips should I follow when performing Three Bench Dips?
- Make sure all benches are stable and positioned securely to prevent movement during the exercise. Warm up your shoulders and triceps beforehand, and avoid excessive depth to protect your shoulder joints.
- What variations can I try to make Three Bench Dips more challenging?
- You can add weight by placing a plate on your lap or elevate your feet higher to increase load on the triceps. Advanced athletes may perform slow tempos or pause at the bottom for extra time under tension.