What muscles do Weighted Three-Bench Dips work?

Weighted Three-Bench Dips primarily target the triceps, while also engaging the chest and shoulders as secondary muscles. This makes them an excellent compound movement for developing upper body pushing strength.

What equipment do I need for Weighted Three-Bench Dips and are there alternatives?

You'll need three sturdy benches and a weight plate to perform this exercise correctly. If you don’t have three benches, you can use two benches and a sturdy elevated surface for your feet, or perform standard bench dips without additional weight.

Are Weighted Three-Bench Dips suitable for beginners?

Beginners can perform a bodyweight version of the three-bench dip before adding weight. It’s important to master proper form and joint control first to reduce the risk of elbow or shoulder strain.

What is the recommended sets and reps for Weighted Three-Bench Dips?

For strength and muscle growth, aim for 3–4 sets of 8–12 controlled reps. Adjust the weight plate so you can complete the reps with good form but still feel challenged by the last few repetitions.

What are common mistakes to avoid with Weighted Three-Bench Dips?

Common mistakes include flaring the elbows outward, lowering too quickly, and letting the shoulders hunch forward. Keep your elbows close to your torso, move in a controlled manner, and maintain a neutral shoulder position throughout the movement.

How can I make Weighted Three-Bench Dips easier or harder?

To make them easier, perform them without additional weight or with knees bent to reduce load. To increase difficulty, add heavier weight plates, slow down the tempo, or pause briefly at the bottom of each rep.

What are the benefits of doing Weighted Three-Bench Dips?

This exercise builds significant triceps strength while also improving chest and shoulder stability. It’s an effective way to overload the upper body through a controlled bodyweight and resistance combo, making it ideal for advanced arm-focused training.

Weighted Three-Bench Dips

Target Muscles

Primary:

Triceps

Secondary:

Chest

Shoulders

Equipment Required

Bench

Weight Plate

Exercise Type

Weight & Reps

How To Do

Sit on the edge of the middle bench with your hands gripping beside your hips, legs extended and heels resting on the front bench, and a weight plate on your lap. Slide your hips off the bench, then lower your body by bending your elbows until your upper arms are parallel to the floor, keeping elbows close to your sides. Press through your palms to return to the starting position, maintaining control throughout the movement.

Step-by-Step Instructions

Position three benches in a U-shape, ensuring they are stable and secure.
Sit on the edge of the middle bench with your hands gripping the edge of the bench beside your hips, fingers pointing forward.
Place your feet on the bench in front of you, keeping your legs extended and heels resting on the surface.
Position a weight plate on your lap, holding it steady with your thighs.
Slide your hips off the bench, supporting your body weight with your arms while keeping your legs elevated on the opposite bench.
Lower your body by bending your elbows, keeping them close to your torso, until your upper arms are parallel to the floor or slightly below.
Push through your palms to straighten your arms and return to the starting position.
Repeat for the desired number of repetitions, maintaining control and proper form throughout the movement.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Weighted Bench Dip

Triceps

Bench • Weight Plate

Three Bench Dip

Triceps

Bench

Barbell Close-Grip Bench Press

Triceps

Bench • Barbell

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Frequently Asked Questions

What muscles do Weighted Three-Bench Dips work?: Weighted Three-Bench Dips primarily target the triceps, while also engaging the chest and shoulders as secondary muscles. This makes them an excellent compound movement for developing upper body pushing strength.
What equipment do I need for Weighted Three-Bench Dips and are there alternatives?: You'll need three sturdy benches and a weight plate to perform this exercise correctly. If you don’t have three benches, you can use two benches and a sturdy elevated surface for your feet, or perform standard bench dips without additional weight.
Are Weighted Three-Bench Dips suitable for beginners?: Beginners can perform a bodyweight version of the three-bench dip before adding weight. It’s important to master proper form and joint control first to reduce the risk of elbow or shoulder strain.
What is the recommended sets and reps for Weighted Three-Bench Dips?: For strength and muscle growth, aim for 3–4 sets of 8–12 controlled reps. Adjust the weight plate so you can complete the reps with good form but still feel challenged by the last few repetitions.
What are common mistakes to avoid with Weighted Three-Bench Dips?: Common mistakes include flaring the elbows outward, lowering too quickly, and letting the shoulders hunch forward. Keep your elbows close to your torso, move in a controlled manner, and maintain a neutral shoulder position throughout the movement.
How can I make Weighted Three-Bench Dips easier or harder?: To make them easier, perform them without additional weight or with knees bent to reduce load. To increase difficulty, add heavier weight plates, slow down the tempo, or pause briefly at the bottom of each rep.
What are the benefits of doing Weighted Three-Bench Dips?: This exercise builds significant triceps strength while also improving chest and shoulder stability. It’s an effective way to overload the upper body through a controlled bodyweight and resistance combo, making it ideal for advanced arm-focused training.