Three Bench Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Three Bench Dip is an effective bodyweight exercise primarily targeting the triceps, while also engaging the chest and shoulders as secondary muscle groups. This exercise involves using three benches, with the hands placed on one bench behind you and feet positioned on two benches in front, allowing for a deep dip motion. As you lower your body and then push back up, the triceps are activated, providing a great workout for arm strength and endurance. It requires no additional equipment other than your bodyweight, making it a convenient exercise for building upper body strength and improving muscle definition in the triceps, chest, and shoulders.
How to Perform
Set up your space by arranging two flat benches in a parallel position, ensuring the distance between them is just wider than the width of your shoulders.
Place the third bench perpendicular to the parallel benches, with the gap between the benches being roughly the length of your legs for proper positioning.
Position your hands on each of the parallel benches, keeping your palms facing outward and ensuring your grip is stable.
Set your feet by placing your heels on the third bench in front of you, keeping your legs extended.
Begin the movement by pressing through your hands to lift your body upward, straightening your arms at the top. This will be your starting position.
Lower yourself slowly by bending your elbows, making sure to bring your body down until your elbows align with your shoulders, maintaining control throughout the descent.
Push back up by straightening your arms, being careful not to lock your elbows at the top to maintain tension in the muscles.
Repeat the motion for the desired number of repetitions, ensuring each movement is smooth and controlled to avoid using momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Control your depth by avoiding lowering your body too far to minimize shoulder strain. Ensure that your shoulders do not drop lower than your elbows during the movement.
Modify the bench width to suit your comfort level, adjusting the distance between the parallel benches to what feels best for your body.
Adjust bench positioning by moving the parallel benches forward if you want to reduce the pressure on your shoulders, helping to make the exercise more comfortable.
Personalize the setup to fit your body, as the flexibility in adjusting the benches is one of the key advantages of the three bench dip, allowing you to perform the exercise with better control and less discomfort.
How Not to Perform
Avoid Excessive Range of Motion: Don’t lower your body too far. Going beyond the point where your elbows are level with your shoulders can put unnecessary strain on your shoulders, increasing the risk of injury. Control your depth and stop once your elbows are at a 90-degree angle.
Don’t Lock Your Elbows: When pushing back up, never fully lock your elbows at the top. This can place undue stress on the joints and reduces the muscle engagement. Focus on maintaining a slight bend in your elbows to keep the tension on your triceps.
Prevent Momentum: Avoid using momentum to push yourself up. Swinging or jerking your body defeats the purpose of the exercise and wastes energy. Focus on slow, controlled movements both during the lowering and pushing phases to maximize muscle activation.
Keep Your Shoulders Stable: Don't let your shoulders rise toward your ears or roll forward. Engage your scapular muscles and keep your shoulders stable throughout the movement to ensure proper form and reduce the risk of shoulder injury.
Don’t Spread Your Hands Too Wide: Avoid placing your hands too far apart on the parallel benches. This can cause instability and unnecessary stress on your wrists and shoulders. Keep your hands slightly wider than shoulder-width for better balance and control.
Engage Your Core: Don't neglect your core. Failing to engage your core can lead to poor posture, especially as you push up. Keep your torso upright and your core engaged to maintain stability and prevent unnecessary strain on your lower back.
Don’t Rush: Don’t perform the exercise too quickly. Speeding through the dips leads to less muscle activation and can increase the risk of injury. Perform each rep with a steady pace, ensuring that your muscles are under constant tension throughout.
Focus on the Triceps: Don’t let your chest or shoulders take over the movement. Keep the focus on the triceps by maintaining proper form, avoiding excessive forward lean, and keeping your elbows pointing backward instead of flaring out to the sides.
Avoid Overextending Your Legs: Keep your feet and legs in a comfortable position. Overextending your legs too much can shift the focus away from your triceps and put strain on your lower body. Keep your legs slightly bent and your feet stable on the third bench.
Don’t Allow Your Upper Body to Sway: Avoid letting your body sway forward or backward as you dip. This wastes energy and reduces focus on the target muscles. Keep your upper body aligned and maintain control to ensure the triceps are doing the majority of the work.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
