Weighted Three Bench Dips
- Zielmuskel
- Triceps Brachii
- Synergistenmuskeln
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Weighted
- Körperregion
- Upper Arms
- Typ
- Strength
The weighted three bench dip is a triceps-focused strength exercise performed between two flat benches — hands gripping the rear bench, heels resting on the front bench — with a weight plate or dumbbell placed on the lap to increase resistance beyond bodyweight. The front deltoid, latissimus dorsi, levator scapulae, and both heads of the pectoralis major act as synergists throughout the pressing motion. It suits intermediate lifters looking to build triceps mass and pressing strength without a cable machine or dip station.
Weighted Three Bench Dips: So führst du sie aus
- 1Position two flat benches parallel to each other, roughly one leg-length apart. Both benches should be stable and the same height.
- 2Sit on the edge of the rear bench with your hands gripping the bench at hip width, fingers pointing forward and elbows fully extended.
- 3Place a weight plate flat on your lap and brace it against your lower abdomen with your forearms. If using a dumbbell, set it on end on your thighs and grip the sides to keep it from sliding.
- 4Walk your feet out and place your heels on the top edge of the front bench, legs extended and roughly straight.
- 5Slide your hips forward off the rear bench so your arms are bearing your full body weight plus the added load. Your hips should hang just in front of the rear bench edge.
- 6Inhale and lower your body by bending your elbows, keeping them tracking straight back — not flaring to the sides. Descend until your elbows reach roughly 90 degrees.
- 7Press through your palms to extend your elbows and return to the starting position, exhaling on the way up.
- 8At the top of each rep, stop just short of full lockout to keep tension on the triceps.
- 9After completing your reps, slide your hips back onto the rear bench and secure the weight before standing.
Technik-Tipps
- Keep your elbows pointing directly behind you throughout the movement. The moment they begin to flare outward, tension shifts away from the triceps brachii and onto the shoulders.
- Secure the weight on your lap before you unrack. A plate or dumbbell shifting mid-set is a fall risk — use your forearms to pin it or choose a weight with a flat, stable profile.
- Keep your hips close to the edge of the rear bench and your torso upright. Drifting your hips far forward changes the pressing angle and recruits more pectoral than triceps.
- Use a controlled 2–3 second descent on every rep. Dropping quickly sacrifices time under tension and spikes stress on the anterior shoulder capsule.
Häufige Fehler
- Flaring the elbows out to the sides, which shifts the primary load from the triceps brachii onto the front deltoid and pectoralis major — reducing the effectiveness of the exercise for its intended target.
- Descending below 90 degrees at the elbow joint, which places the shoulder in an impingement-prone position and is a common cause of anterior shoulder pain in this movement.
- Shrugging the shoulders up toward the ears during the descent, which over-activates the levator scapulae and destabilizes the shoulder girdle; keep the shoulders packed down throughout.
- Letting the weight slide off the lap during a rep — this is both a safety hazard and an interruption to the set; always confirm the load is secure before beginning each rep.
- Bending the knees to make the dip easier, which reduces the lever arm and offloads the triceps. Keep the legs extended and heels firmly on the front bench for full resistance.
Häufig gestellte Fragen
What muscles do weighted three bench dips work?
The primary muscle is the triceps brachii. The front deltoid, latissimus dorsi, levator scapulae, and both the clavicular and sternal heads of the pectoralis major act as synergists to assist with the pressing motion and stabilize the shoulder during the movement.
How is the weighted version different from regular bench dips?
Standard bench dips use only your bodyweight as resistance. Adding a plate or dumbbell on your lap increases the load on the triceps beyond what bodyweight alone provides, making the exercise more effective for building strength and muscle mass once bodyweight reps become easy.
How much weight should I add to three bench dips?
Start with a weight that lets you complete 10–12 reps with strict form — typically a 5–10 kg plate. If your form breaks down before that range, reduce the load. Only increase weight once you can finish the full set with controlled descent and elbows tracking back.
Where should I feel weighted three bench dips?
You should feel the primary burn on the back of your upper arms — the triceps. Your front shoulders and chest will also be working as synergists. If you feel discomfort in the front of your shoulder joint, you are likely descending too deep or allowing your elbows to flare.
Is this exercise safe for the shoulders?
It can be hard on the anterior shoulder capsule if performed incorrectly. The main risk factors are descending past 90 degrees at the elbow, letting the elbows flare wide, and using too much weight too soon. Limit your depth to a 90-degree elbow angle and keep elbows pointing back to reduce shoulder stress.
