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
Weighted Three Bench Dips is a loaded version of the bench dip performed between two benches, with a weight plate or dumbbell placed on the thighs to raise resistance. The triceps brachii are the primary movers, with the anterior deltoid, pectoralis major clavicular and sternal heads, latissimus dorsi, and levator scapulae providing assistance. Use this exercise when bodyweight bench dips no longer challenge your triceps and you need progressive overload to continue building upper arm strength.
Weighted Three Bench Dips: So führst du sie aus
- 1Position two flat benches parallel to each other, about leg-length apart so your legs will be straight when your heels rest on the far bench.
- 2Sit on one bench, place a weight plate or dumbbell on your thighs, then reach back and grip the edge of that same bench with your hands just outside your hips, fingers pointing forward or slightly outward.
- 3Slide your hips off the bench and place your heels on the opposite bench so your legs are fully extended and the weight rests securely on your thighs.
- 4Begin with your arms nearly straight, maintaining a slight bend at the elbow to keep constant tension on the triceps.
- 5Inhale and lower your body by bending the elbows, keeping them tracking straight back rather than flaring to the sides, until your upper arms are approximately parallel to the floor and your elbows reach roughly 90 degrees.
- 6Press through your palms and exhale as you extend the elbows to push yourself back up to the start position, stopping just short of full lockout.
- 7Repeat for the desired number of repetitions, then carefully slide the weight off your thighs onto the bench before standing.
Technik-Tipps
- Keep your hips close to the back bench throughout the movement — allowing them to drift forward shifts load away from the triceps and puts unnecessary stress on the shoulders.
- Actively depress your shoulders (pull them down away from your ears) at the start of each rep and maintain that position through the full range of motion to protect the shoulder joint.
- Use a training partner to place and remove the weight plate from your thighs at heavier loads; trying to manage a large plate alone while balancing between benches increases the risk of losing control.
- Control the descent with a 2–3 second lowering phase to maximize triceps time under tension and reduce the temptation to use momentum.
- Add load in small increments (2.5–5 kg at a time) because the unstable position of weight on the thighs amplifies difficulty more than the same increment would on a machine.
Häufige Fehler
- Letting the elbows flare outward: allowing the elbows to splay wide shifts the load from the triceps to the shoulders and reduces the mechanical advantage of the press, making the movement less effective and harder on the rotator cuff.
- Descending below 90 degrees of elbow flexion: going too deep under external load places excessive stretch on the shoulder capsule and increases the risk of shoulder impingement or rotator cuff strain.
- Hips drifting away from the bench: when the hips sag forward or drop downward, the triceps lose tension and the exercise becomes shoulder-dominant rather than triceps-focused.
- Using too much weight too soon: overloading the thighs forces a shortened range of motion or an uncontrolled descent, which eliminates the training stimulus and raises injury risk at both the elbow and shoulder.
- Snapping into full elbow lockout at the top: aggressively locking the elbows under load compresses the joint and can cause elbow pain over time; stop just short of full extension to keep tension on the triceps.
Häufig gestellte Fragen
What muscles do Weighted Three Bench Dips work?
The primary muscle is the triceps brachii. The anterior deltoid, pectoralis major clavicular head, pectoralis major sternal head, latissimus dorsi, and levator scapulae all act as synergists, stabilizing the shoulder and assisting the pushing motion.
How much weight should I use for Weighted Three Bench Dips?
Start with a light plate (5–10 kg) to learn the balance and technique before progressing. Because the weight sits on your thighs rather than a fixed point, small increases feel significant — add 2.5–5 kg at a time only after completing all reps with controlled form.
Is this exercise safe for the shoulders?
It is safe when you limit elbow flexion to roughly 90 degrees and keep the shoulders depressed throughout the set. If you have existing shoulder impingement or rotator cuff issues, the loaded bottom position — arms behind the torso and internally rotated — can aggravate the joint and you should consult a professional before including this lift.
What is the difference between Weighted Three Bench Dips and regular bench dips?
Regular bench dips use bodyweight only, with feet on the floor or one bench. Weighted Three Bench Dips elevate the feet on a second bench and add a plate or dumbbell on the thighs, so a greater share of your bodyweight plus the external load goes through the triceps for progressive overload.
How many sets and reps should I do for Weighted Three Bench Dips?
For strength, perform 3–4 sets of 6–8 reps with a challenging weight. For hypertrophy, use a moderate load and aim for 3–4 sets of 10–15 reps. Always prioritize a controlled eccentric phase over moving heavier weight with poor form.
