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Three Bench Dip
A bench dip performed with the hands on one bench and each foot elevated on its own bench, maximizing range and triceps loading among bodyweight dip-on-bench variations.
ArmsBodyweightVertical press
GoLightWeight mediathree-bench-dip
Demonstration coming soon
Primary
Triceps
Secondary
Anterior deltoidsPectoralis majorCore
Equipment
Bodyweight
Pattern
Vertical press
Setup
- 01Arrange three benches: one behind you for the hands and two in front, one for each heel.
- 02Place the hands on the bench edge behind you, fingers pointing forward.
- 03Set one heel on each front bench with the legs straight and hip width apart.
- 04Lift the hips off the hand bench and brace the trunk.
Execution
- 01Bend the elbows to lower the hips between the benches.
- 02Descend until the upper arms are about parallel to the floor.
- 03Keep the elbows pointing straight back.
- 04Press to full elbow extension without shrugging.
Checkpoints
- -Hips stay close to the hand bench throughout.
- -Legs stay straight with heels planted on the front benches.
- -Shoulders stay depressed away from the ears.
- -Depth is consistent rep to rep.
Common mistakes
- -Setting the benches too far apart and overstretching the shoulders.
- -Bending the knees, which removes the elevation advantage.
- -Sinking into a shrugged, collapsed bottom position.
- -Sliding the hips forward away from the hands.
Programming notes
- -Use 3 to 4 sets of 8 to 15 reps once standard bench dips exceed 20 clean reps.
- -Add a plate on the lap to progress load before moving to bar dips.
- -Stop sets when depth or shoulder position starts to degrade.
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