How to do the Three Bench Dip
Three Bench Dip is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Three Bench Dip demonstration · © GymiaFit
Three Bench Dip at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Three Bench Dip step by step
- 1Sit on a bench with your hands gripping the edge, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Place your feet on a second bench and, if using a third, elevate your legs further.
- 4Bend your elbows and lower your body until your upper arms are parallel to the ground.
- 5Push yourself back up to the starting position.
- 6Repeat for the desired number of repetitions.
Three Bench Dip — questions
What muscles does the Three Bench Dip work?
The Three Bench Dip primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Three Bench Dip?
None — the Three Bench Dip uses your bodyweight only, so it works at home with nothing but floor space.
Is the Three Bench Dip suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Three Bench Dip?
Bench Dip (knees Bent), Bench Dip On Floor, Elbow Dips train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Three Bench Dip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.