Weighted Three-Bench Dips - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Three-Bench Dips

Step by step instructions, muscle activation and variants for the Weighted Three-Bench Dips.

MediumTriceps

About this exercise

Weighted three-bench dips are a triceps-dominant compound exercise performed with one hand on each of two parallel benches and feet elevated on a third, with a weight plate placed on the lap for added resistance. The suspended position increases the range of motion compared to standard bench dips.

How to Perform

  • Position two benches parallel to each other about shoulder-width apart and place a third bench opposite for your feet
  • Grip the edge of each bench with one hand, fingers pointing forward
  • Slide off the benches so your body is suspended in mid-air, then rest your heels on the third bench
  • Have a partner place a weight plate on your lap, or carefully balance it yourself before lifting off
  • Lower your body by bending your elbows until your upper arms are roughly parallel to the floor
  • Press back up by fully extending your arms
  • Keep your elbows pointing straight back and your torso upright throughout

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chestTrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Three-Bench Dips

The Weighted Three-Bench Dips is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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