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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

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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