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Exercise 1754 · REF gtO1ErP

Weighted Three Bench Dips exercise animation

Weighted Three Bench Dips

Category
Upper Arms
Equipment
Weighted
Target
Triceps

Same three-bench dip setup for extended range, with added weight once the bodyweight version stops being challenging. The combination of the deeper range from the three-bench position and the extra load makes this a serious triceps and chest stretch-loading exercise. Keep the shoulders from rolling forward at the bottom of the rep, especially as the weight increases — that's where the joint takes the most strain.

How to Do the Weighted Three Bench Dips

  1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
  2. Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
  3. Lower your body by bending your elbows, keeping your back close to the bench.
  4. Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Weighted Three Bench Dips 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 weighted? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps 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

FAQ

What muscles does the Weighted Three Bench Dips work?
The Weighted Three Bench Dips primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Weighted Three Bench Dips?
The Weighted Three Bench Dips is done with a weighted.
What's a good alternative to the Weighted Three Bench Dips?
If you don't have access to a weighted, the Bench Dip (knees Bent) targets the same triceps using body weight instead.