How to do the Weighted Three Bench Dips
Weighted Three Bench Dips is a beginner multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Weighted Three Bench Dips demonstration · © GymiaFit
Weighted Three Bench Dips at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Three Bench Dips step by step
- 1Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- 2Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
- 3Lower your body by bending your elbows, keeping your back close to the bench.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position.
- 5Repeat for the desired number of repetitions.
Weighted Three Bench Dips — questions
What muscles does the Weighted Three Bench Dips work?
The Weighted Three Bench Dips primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Weighted Three Bench Dips?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Three Bench Dips suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Three Bench Dips?
Weighted Bench Dip, Weighted Tricep Dips, Weighted Triceps Dip On High Parallel Bars 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 Weighted Three Bench Dips 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.