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

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Three Bench Dip?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Related Exercises

close-grip push-up exercise demonstration showing proper form

close-grip push-up

tricepsbody weight
handstand exercise demonstration showing proper form

handstand

tricepsbody weight
triceps dip (between benches) exercise demonstration showing proper form

triceps dip (between benches)

tricepsbody weight
elbow dips exercise demonstration showing proper form

elbow dips

tricepsbody weight
incline close-grip push-up exercise demonstration showing proper form

incline close-grip push-up

tricepsbody weight
close-grip push-up (on knees) exercise demonstration showing proper form

close-grip push-up (on knees)

tricepsbody weight

Frequently Asked Questions

What muscles does the Three Bench Dip work?

The Three Bench Dip primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.

Do I need equipment for the Three Bench Dip?

No. The Three Bench Dip is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Three Bench Dip with proper form?

Start by 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. Bend your elbows and lower your body until your upper arms are parallel to the ground. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Three Bench Dip?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Three Bench Dip?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Three Bench Dip best for?

The Three Bench Dip fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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