A dip performed across three benches with a plate on the lap, letting both hands and feet stay elevated for a deeper, heavier triceps stimulus than a standard bench dip.
ArmsOtherElbow extension
Start
End
Primary
Triceps
Secondary
Anterior deltoidsPectoralis majorCore
Equipment
Other
Pattern
Elbow extension
Setup
01Arrange two benches side by side for the hands and a third bench for the heels.
02Place a hand on each bench edge with the hips between them.
03Rest both heels on the third bench so the legs are straight and elevated.
04Have a partner set a plate across the lap once you are locked out.
Execution
01Bend the elbows and lower the hips between the hand benches.
02Descend until the upper arms are near parallel or a comfortable deep stretch is reached.
03Press back to full lockout without shifting the plate.
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.
Programming notes
-Use 3 to 4 sets of 6 to 12 reps, progressing plate weight slowly.
-Treat it as the top progression of the bench dip family before bar dips.
-Keep a spotter for loading and unloading plates on heavy sets.
