TETSUWeighted Three Bench Dips
The Weighted Three Bench Dips are weighted exercises for the upper arms that primarily target the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Weighted Three Bench Dips
- Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
- Lower your body by bending your elbows, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles do the Weighted Three Bench Dips work?
The Weighted Three Bench Dips primarily target the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Weighted Three Bench Dips?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Three Bench Dips.
How many sets and reps of the Weighted Three Bench Dips should I do?
3 to 4 sets of 10 to 15 controlled reps of the Weighted Three Bench Dips suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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