Three Bench Dip
- Primary muscleTriceps
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Push
With your hands on one bench and each foot up on its own bench, your hips can sink through the longest range any bench dip allows. The added stretch at the bottom is the point; reach it slowly, because rushing the low position is where form falls apart.
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.
Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.
Muscles worked
Primary
Triceps · Arms
The triceps extend the elbow to lock out the top, and they take over completely when you stay upright with the elbows tucked.
Common mistakes
- Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
- Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
- Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
- Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Three Bench Dip work?
The Three Bench Dip primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Three Bench Dip good for beginners?
Not as a starting point. The Three Bench Dip is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Three Bench Dip?
If you cannot do the Three Bench Dip, try the Weighted Bench Dip, the Weighted Three Bench Dip or the Weighted Triceps Dip. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Three Bench Dip, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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