PlanWorkouts

Exercise 1753 · REF DQ0cqkT

Three Bench Dip exercise animation

Three Bench Dip

Category
Upper Arms
Equipment
Body Weight
Target
Triceps

Setting up between three benches — hands on one, feet on another, hips dipping between — adds range of motion and often extra load compared to a standard two-bench dip. That added depth increases the stretch on the triceps and chest at the bottom of the movement. Keep the shoulders from rolling forward at the bottom; that's where this variation is most likely to strain the joint.

How to Do the Three Bench Dip

  1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
  2. Slide your butt off the bench, supporting your weight with your hands.
  3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
  4. Push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Three Bench Dip primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Three Bench Dip work?
The Three Bench Dip primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Three Bench Dip?
The Three Bench Dip is done with no equipment — just body weight.
What's a good alternative to the Three Bench Dip?
If you don't have access to the space or setup it needs, the Assisted Standing Triceps Extension (with Towel) targets the same triceps using assisted instead.