TETSUThree Bench Dip
The Three Bench Dip is a bodyweight exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
tricepsupper arms
chestshoulders
body weight
How to do the Three Bench Dip
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Place your feet on a second bench and, if using a third, elevate your legs further.
- Bend your elbows and lower your body until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Three Bench Dip work?
The Three Bench Dip primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Three Bench Dip?
None. The Three Bench Dip uses your body weight only, so you can do it anywhere.
How many sets and reps of the Three Bench Dip should I do?
3 to 4 sets of 10 to 15 controlled reps of the Three Bench Dip suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your triceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.