Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Three bench dip

Advanced

Three bench dip is a compound bodyweight exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Sit on a bench with your hands gripping the edge, fingers pointing forward.
  2. 2Slide your butt off the bench, supporting your weight with your hands.
  3. 3Place your feet on a second bench and, if using a third, elevate your legs further.
  4. 4Bend your elbows and lower your body until your upper arms are parallel to the ground.
  5. 5Push yourself back up to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Weighted bench dipWeight plate
  • Weighted three bench dipsWeight plate
  • Weighted triceps dip on high parallel barsWeight plate
  • One arm dipBodyweight
  • Reverse dipBodyweight
  • Impossible dipsBodyweight

Easier variations

  • Reverse dipBodyweight
  • Triceps dip (between benches)Bodyweight
  • Weighted bench dipWeight plate
  • Bench dip (knees bent)Bodyweight

Harder variations

  • Weighted three bench dipsWeight plate
  • Weighted triceps dip on high parallel barsWeight plate
  • Weighted tricep dipsWeight plate
Logged today · 2 min restThree bench dip

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band