Animated GIF · Available via API
gif_boxThree Bench Dip
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
6.7
Force
push
Three Bench Dip is a 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.
list_alt Step-by-Step Instructions
Sit on a bench with your hands gripping the edge, fingers pointing forward.
Slide your butt off the bench, supporting your weight with your hands.
Place your feet on a second bench and, if using a third, elevate your legs further.
Bend your elbows and lower your body until your upper arms are parallel to the ground.
Push yourself back up to the starting position.
Repeat for the desired number of repetitions.
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