- 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.
