Three Bench Dip

Three Bench Dip


This exercise involves using a bench or chair to perform dips, which target the triceps and chest muscles. The goal is to perform three sets of dips with proper form and control.

Muscle Group

Equipment Required

Three Bench Dip Instructions

  1. Find a sturdy bench or chair and sit on the edge with your hands gripping the edge of the bench or chair next to your hips.
  2. Slide your feet forward so that your knees are bent at a 90-degree angle and your feet are flat on the ground.
  3. Slowly lower your body down by bending your elbows until your upper arms are parallel to the ground.
  4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
  5. Repeat for the desired number of repetitions.

Three Bench Dip Form & Visual

Three Bench Dip

Three Bench Dip Benefits

  • Strengthens triceps muscles
  • Improves upper body strength
  • Can be done anywhere with a sturdy surface
  • Requires no equipment
  • Can be modified to increase or decrease difficulty

Three Bench Dip Muscles Worked

  • Triceps
  • Pectoralis major
  • Deltoids

Three Bench Dip Variations & Alternatives

  • Single Bench Dip
  • Weighted Bench Dip
  • Tricep Dip with Leg Raise
  • Parallel Bar Dip
  • Assisted Dip