Three bench dip
The three bench dip is a bodyweight exercise targeting the triceps. It involves placing your hands on one bench and your feet on another, with a third bench supporting your back. Lower your body by bending your elbows and then push back up to the starting position.
At a glance
- Area
- Upper arms
- Main muscle
- Triceps
- Equipment
- Body weight
- Level
- Intermediate
Form tips
- Keep your elbows close to your body.
- Lower yourself until your upper arms are parallel to the ground.
- Avoid locking your elbows at the top of the movement.
What to watch out for
- Shoulder injuries
- Elbow injuries
- Wrist pain
Also known as
dip tra panche, triceps bench dip, upper arm exercise, bodyweight triceps exercise