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All exercises

Weighted three bench dips

Advanced

Weighted three bench dips is a compound weight plate exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

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

How to do it

  1. 1Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
  2. 2Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
  3. 3Lower your body by bending your elbows, keeping your back close to the bench.
  4. 4Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Three bench dipBodyweight
  • Impossible dipsBodyweight
  • Ring dipsBodyweight
  • One arm dipBodyweight
  • Weighted tricep dipsWeight plate
  • Exercise ball dipOther

Easier variations

  • Exercise ball dipOther
  • Reverse dipBodyweight
  • Triceps dip (between benches)Bodyweight
  • Weighted bench dipWeight plate
Logged today · 2 min restWeighted three bench dips

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