Triceps · Body weight · Advanced
How to do Three Bench Dip
The three bench dip is a bodyweight exercise targeting the triceps, performed using three benches to elevate the feet and hands, increasing the range of motion and difficulty compared to standard dips.
- Primary muscle
- Triceps
- Equipment
- Body weight
- Level
- Advanced
- Category
- Triceps
How to do Three Bench Dip, step by step
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Place your feet on a second bench and, if using a third, elevate your legs further.
- Bend your elbows and lower your body until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Track Three Bench Dip in SPLYT
Three Bench Dip is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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