Three Bench Dip
Three Bench Dip Exercise Description
The Three Bench Dip is a bodyweight pushing exercise that emphasizes elbow extension to target the triceps brachii, with assistance from the anterior deltoids and pectoralis major. It uses a bench for hand support while the body lowers and presses upward under control. The goal is to keep the torso close to the bench, maintain neutral spinal alignment, and move primarily through the elbows while the shoulders stay depressed and stable. A comfortable depth is typically when the elbows reach about 90 degrees without allowing the shoulders to roll forward into excessive extension. Difficulty can be adjusted by bending the knees with feet on the floor (easier) or extending the legs/elevating the feet on a second bench (harder). Performed smoothly with steady tempo and full control, this variation develops upper-arm pressing strength and reinforces scapular stability.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Infraspinatus, Pectoralis Minor, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bench, Bodyweight
- 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 Three Bench Dip Exercise
‘- Sit on the bench edge; place hands beside hips, fingers forward, wrists under shoulders.
– Step heels forward with legs straight (or bend knees to reduce load). Slide hips just off the bench.
– Set posture: neutral spine, ribs down, chest tall. Depress and lightly retract the shoulder blades.
– Begin the descent by bending the elbows; keep forearms close to vertical and elbows pointing mostly backward.
– Lower until elbows reach about 90 degrees, keeping the torso close to the bench. Avoid letting shoulders roll forward.
– Press through the palms to extend the elbows and return to the start with arms nearly straight (do not lock).
– Keep shoulders down away from ears; avoid shrugging or flaring the elbows wide.
– Maintain a comfortable wrist angle; adjust hand width so wrists stack under shoulders.
– Breathe steadily—inhale on the way down, exhale as you press up.
– Options: bend knees for support or place feet on a second bench to increase challenge. Stop before the upper arms drop significantly below the torso.
Three Bench Dip Tips
‘- Keep your torso close to the bench throughout to emphasize elbow-driven movement.
– Maintain a neutral spine with ribs down and chest tall before you start lowering.
– Depress and lightly retract your shoulder blades to keep the shoulders stable as you dip.
– Initiate each rep by bending the elbows, keeping the forearms close to vertical.
– Aim your elbows mostly backward and avoid letting them flare wide as you lower.
– Stop your descent around 90 degrees of elbow bend and avoid letting the shoulders roll forward.
– Press firmly through your palms to extend the elbows and return to nearly straight arms without locking.
– Adjust hand width so your wrists are stacked directly under your shoulders and feel comfortable.
– Choose leg position to manage difficulty: bend knees for support or elevate feet on a second bench to increase challenge.
Three Bench Dip Beginner Introduction
The Three Bench Dip is a bodyweight push movement that centers on straightening the arms to challenge the triceps, with support from the chest and front shoulders. The hands rest on a bench behind the body while the lifter lowers and raises their weight in a smooth, controlled path. Most of the motion happens at the elbows, while the upper body stays near the bench and the back remains in a natural, aligned position. The shoulders are held down and steady, which places extra emphasis on control around the shoulder blades rather than swinging or bouncing.
This exercise is often used to build upper-arm pressing strength using minimal equipment. A common depth has the elbows bending to roughly a right angle, without letting the upper arms sink far below the torso or the shoulders drift forward. The setup can look different depending on leg position: many people bend their knees with feet on the floor for a lighter load, while straight legs or feet resting on a second bench create a more demanding variation.