Equipmentbody weight
Difficultyadvanced
tricepsupper arms
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.
Step-by-Step Form & Technique
- 1.Sit on a bench with your hands gripping the edge, fingers pointing forward.
- 2.Slide your butt off the bench, supporting your weight with your hands.
- 3.Place your feet on a second bench and, if using a third, elevate your legs further.
- 4.Bend your elbows and lower your body until your upper arms are parallel to the ground.
- 5.Push yourself back up to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
chestshoulders
Track Three Bench Dip in RepEight
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