Three Bench Dip
Description
The three-bench dip (or two-bench dip) elevates both hands on one bench and feet on another, creating a deeper range of motion than standard bench dips. A third bench or weight can be placed across your lap for added load. The elevated feet increase the percentage of bodyweight pressed.
Equipment Required
Three Bench Dip Instructions
- Place two benches parallel, about 3 to 4 feet apart.
- Sit on one bench. Place your hands on the edge beside your hips.
- Place your heels on the other bench. Legs extended.
- Lift your hips off the bench. Support yourself on your hands and heels.
- Lower your body by bending at the elbows until they reach about 90 degrees.
- Press back up to lockout.
- Place a plate on your lap for added resistance when bodyweight becomes easy.
- Aim for 10 to 15 reps.
Three Bench Dip Form & Visual
Three Bench Dip Benefits
- Deeper range than standard bench dips
- Elevated feet increase bodyweight percentage
- Easy to add weight with a plate on the lap
- Builds tricep and pressing strength
- Simple setup with two benches
- Progressive overload with plate loading
Three Bench Dip Muscles Worked
- Triceps brachii
- Anterior deltoid
- Pectoralis major (lower)
- Core (stabilizer)
Three Bench Dip Variations & Alternatives
- Bench Dip (feet on floor)
- Parallel Bar Dip
- One-Arm Dip
- Diamond Push-Up
- Weighted Bench Dip
