Weighted Three Bench Dips

Setup

1. 01Arrange two benches side by side for the hands and a third bench for the heels.
2. 02Place a hand on each bench edge with the hips between them.
3. 03Rest both heels on the third bench so the legs are straight and elevated.
4. 04Have a partner set a plate across the lap once you are locked out.

Execution

1. 01Bend the elbows and lower the hips between the hand benches.
2. 02Descend until the upper arms are near parallel or a comfortable deep stretch is reached.
3. 03Press back to full lockout without shifting the plate.
4. 04Keep the chest tall and the shoulders packed throughout.

Checkpoints

• -Elbows point backward and track over the wrists.
• -The plate stays balanced on the thighs the entire set.
• -Shoulders stay down away from the ears at the bottom.
• -Hips descend vertically between the benches.

Common mistakes

• -Descending past comfortable shoulder range because the setup allows extra depth.
• -Loading heavy plates before owning the unweighted three-bench version.
• -Letting the hips swing forward off the line between the benches.
• -Bouncing at the bottom and dumping the plate.