Three Bench Dip
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.
How to Do the Three Bench Dip
Follow these steps to perform the Three Bench Dip with correct form:
- 1Sit on a bench with your hands gripping the edge, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Bend your elbows and lower your body until your upper arms are parallel to the ground.
- 4Push yourself back up to the starting position.
- 5Repeat for the desired number of repetitions.
Three Bench Dip Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper arms
- Category
- Extended
Related Exercises
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.
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