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How to do Weighted Three Bench Dips

The weighted three bench dips is a triceps-focused exercise that involves supporting your body weight between three benches while adding extra resistance. It targets the triceps and also works the chest and shoulders. This movement requires significant upper body strength, stability, and proper form to avoid injury.

Weighted Three Bench Dips demonstration
Primary muscle
Triceps
Also works
Chest and Shoulders
Equipment
Weighted
Level
Advanced
Category
Triceps

How to do Weighted Three Bench Dips, step by step

  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

Weighted Three Bench Dips works your triceps as the main mover, with help from your chest and shoulders.

Track Weighted Three Bench Dips in SPLYT

Weighted Three Bench Dips 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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