Weighted Three Bench Dips
Weighted Three Bench Dips Exercise Description
Weighted Three Bench Dips are an advanced bodyweight-plus-load variation that emphasizes elbow extension to train the triceps brachii, with assistance from the anterior deltoid, pectoralis major, and scapular stabilizers. You’ll position your hands on one bench behind the hips and your heels on a second bench to elevate the legs; external weight rests securely across the lap. The movement involves lowering the body by bending the elbows while keeping the torso close to the bench, then pressing back to elbow extension. Controlled range is important—stop around 90 degrees of elbow flexion with upper arms near parallel to the floor to limit excessive shoulder extension. Maintain scapular depression (shoulders “down”) and avoid shrugging to keep the glenohumeral joint and shoulder girdle stable. Because the wrists and shoulders bear significant load, use smooth, deliberate reps and only as much external weight as you can control with proper alignment.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Pectoralis Minor, Rhomboid Major, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bench, Weighted
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Weighted Three Bench Dips Exercise
‘- Set two benches parallel: one for your hands, one for your heels. Place padding on your lap for the weight.
– Sit on the hand bench; grip the edge beside your hips, fingers forward or slightly turned out, wrists neutral.
– Place the weight plate or dumbbell across your thighs near the hips; center it and ensure it won’t roll.
– Extend your legs to place heels on the second bench; slide your hips just off the hand bench.
– Start tall: chest up, ribs stacked, shoulders depressed and slightly retracted; elbows fully extended but not locked hard.
– Inhale; bend elbows straight back, keeping forearms vertical and elbows close to your torso.
– Keep your back close to the bench to limit shoulder hyperextension; avoid letting shoulders roll forward.
– Lower under control until upper arms are roughly parallel to the floor (about 90° at the elbows).
– Exhale; press evenly through the palms to extend the elbows, keeping shoulders down away from ears.
– Finish with elbows straight without snapping; maintain neutral head and neck throughout.
– After the last rep, carefully scoot hips back onto the bench, remove the weight, then step down.
– Use stable, non-slip benches; avoid bouncing or using your legs to assist; enlist a spotter when loading heavily.
Weighted Three Bench Dips Tips
‘- Center the weight across your thighs near the hips and make sure it cannot roll.
– Grip the bench edge beside your hips with fingers forward or slightly turned out and wrists neutral.
– Start tall with chest up, ribs stacked, and shoulders depressed and slightly retracted.
– Maintain scapular depression throughout; keep your shoulders down and avoid shrugging toward your ears.
– Keep your back close to the bench and avoid letting the shoulders roll forward as you lower.
– Bend your elbows straight back, keeping them close to your torso and your forearms vertical.
– Lower under control only until your upper arms are roughly parallel to the floor (about 90° of elbow flexion).
– Press evenly through your palms to extend the elbows while keeping your shoulders down away from your ears.
– Finish each rep with elbows straight, avoiding a hard snap into lockout.
– Maintain a neutral head and neck position throughout the movement.
– Use stable, non-slip benches for both your hands and your heels.
– Perform smooth, deliberate reps, avoiding bouncing or using your legs to assist.
Weighted Three Bench Dips Beginner Introduction
Weighted Three Bench Dips blend bodyweight training with added resistance for an intense arm-focused challenge. The setup uses two benches: one supports the hands behind the body, and the other elevates the heels, while extra load rests across the lap. This position creates a long lever, so the arms and shoulders handle a significant share of the workload. The movement centers on bending and straightening the elbows, giving the triceps most of the effort, with help from the chest, front shoulders, and upper back to keep the torso steady near the bench.
This drill places strong emphasis on control and joint alignment. The range of motion typically stops when the upper arms reach roughly level with the floor, which helps limit excessive shoulder stretch at the bottom. Throughout the action, the shoulder region stays anchored and “down,” rather than lifting toward the ears, and the wrists support both bodyweight and the added load. Because of the raised leg position and external weight, the exercise suits lifters who already feel confident with basic dips and want a more demanding option for building pressing strength and stability.