Weighted three bench dips
The weighted three bench dip is an advanced triceps exercise that involves using three benches and additional weight to increase resistance. The exercise primarily targets the triceps but also engages the chest and shoulders. It is performed by placing your hands on one bench behind you, your feet on another bench in front of you, and a weight on your lap, then dipping your body down and pushing back up.
At a glance
- Area
- Upper arms
- Main muscle
- Triceps
- Equipment
- Weighted
- Level
- Intermediate
Form tips
- Keep your elbows close to your body to maximize triceps engagement.
- Lower your body until your upper arms are parallel to the ground.
- Avoid locking out your elbows at the top of the movement.
- Maintain a neutral spine throughout the exercise.
What to watch out for
- Shoulder injuries
- Elbow injuries
- Wrist pain
- Lower back issues
Also known as
Dips con tre panche e peso, Weighted Triceps Dips, Three Bench Triceps Dips, Triceps Dips, Three Bench Dips, Weighted Dips, Upper Body Strength