Three Bench Dip

tricepsupper armsbody weight

Learn how to do the Three Bench Dip with proper form and technique. This body weight exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.

Three Bench Dip exercise demonstration showing proper form

How to Do the Three Bench Dip

Follow these steps to perform the Three Bench Dip with correct form:

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

Three Bench Dip Muscles Worked

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment
body weight
Body Part
upper arms
Category
Extended

Related Exercises

close-grip push-up demonstration

close-grip push-up

tricepsbody weight
handstand demonstration

handstand

tricepsbody weight
triceps dip (between benches) demonstration

triceps dip (between benches)

tricepsbody weight
elbow dips demonstration

elbow dips

tricepsbody weight
incline close-grip push-up demonstration

incline close-grip push-up

tricepsbody weight
close-grip push-up (on knees) demonstration

close-grip push-up (on knees)

tricepsbody weight

Track Three Bench Dip in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS