Three Bench Dip
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Strength
The three bench dip is a bodyweight upper-arm exercise where your hands rest on one bench behind you and each foot is elevated on its own bench in front, forming a three-bench setup. This elevated foot position increases the load on the triceps compared to a standard bench dip, making it an effective progression for building upper-arm strength and size.
Three Bench Dip: So führst du sie aus
- 1Place two benches parallel to each other, roughly hip-to-shoulder width apart and far enough apart that your legs will be nearly straight when you sit between them.
- 2Position a third bench behind you, perpendicular or parallel to the other two, to serve as the hand platform.
- 3Sit on the edge of the hand bench, place your palms on it just outside your hips with fingers pointing forward, then walk your feet forward and place each heel on one of the two front benches.
- 4Lift your hips off the hand bench so your arms are fully extended and your body is suspended between the three benches with your legs straight.
- 5Keeping your back close to the hand bench, slowly lower your hips by bending your elbows until your upper arms are roughly parallel to the floor or your elbows reach about 90°.
- 6Pause briefly at the bottom, then press through your palms to straighten your arms and return to the starting position.
- 7Complete your reps, then step your feet down to the floor to dismount safely.
Technik-Tipps
- Keep your back as close to the hand bench as possible throughout the movement to focus the load on your triceps and reduce shoulder strain.
- Point your elbows straight back rather than flaring them out to the sides to keep the triceps fully engaged.
- Maintain a neutral head position and avoid shrugging your shoulders up toward your ears at the bottom of the dip.
- Control the descent — aim for a 2-second lowering phase — to build strength through the full range of motion.
Häufige Fehler
- Letting the hips drift too far forward away from the hand bench, which shifts stress onto the shoulder joint and away from the triceps.
- Flaring the elbows outward instead of tracking them straight back, reducing triceps activation and increasing shoulder impingement risk.
- Using momentum to bounce out of the bottom position, which shortens the effective range of motion and reduces time under tension.
- Bending the knees to make the movement easier, which defeats the purpose of the elevated-foot setup and lowers the training stimulus.
- Shrugging the shoulders at the top of the press, which creates unnecessary tension in the neck and upper traps instead of the working muscles.
Häufig gestellte Fragen
What muscles does the three bench dip work?
The three bench dip primarily targets the triceps (the muscles on the back of the upper arms). Because it uses bodyweight only and elevates the feet, it places more load on the triceps than a standard floor-foot bench dip.
What is the difference between a regular bench dip and a three bench dip?
A regular bench dip has your feet resting on the floor, keeping the load relatively light. The three bench dip elevates both feet on separate benches, increasing the percentage of your bodyweight being lifted and making the exercise significantly harder.
How far down should I dip?
Lower until your upper arms are roughly parallel to the floor, or until your elbows reach about 90°. Going deeper can add range of motion but may stress the shoulder joint, so stop at whatever depth feels controlled and pain-free.
Can I add weight to the three bench dip?
Yes. You or a training partner can place a weight plate on your thighs at the start of each set to increase resistance once bodyweight alone becomes too easy.
Is the three bench dip safe for my shoulders?
It is generally safe when performed with good form — back close to the hand bench, elbows tracking back, and hips not drifting forward. Avoid dipping below 90° at the elbow if you have a history of shoulder issues, and stop if you feel pain in the front of the shoulder.
