Three Bench Dip
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The three bench dip is a bodyweight upper-arm exercise where your hands rest on a bench behind you and your feet are elevated on a bench in front of you, placing your triceps under constant tension through the full range of dip motion. A third bench holding weight plates sits within reach so a plate can be set on your thighs to add resistance as you progress. It is an effective triceps builder that requires no machines and scales easily for beginners and intermediates alike.
How to do the Three Bench Dip
- 1Position two flat benches parallel to each other, roughly your leg-length apart. If you plan to add resistance, set a third bench alongside you with the weight plates on it.
- 2Sit on the edge of the rear bench, place your hands shoulder-width apart beside your hips, and grip the edge firmly with fingers pointing forward.
- 3Walk your feet forward and place your heels on the edge of the front bench so your legs are fully extended and your hips are off the rear bench.
- 4If using added resistance, have a partner rest a weight plate from the third bench on your upper thighs before you begin your reps.
- 5Start with your arms fully extended and your body suspended between the two benches, hips slightly in front of the rear bench.
- 6Bend your elbows and lower your hips in a controlled arc until your upper arms are roughly parallel to the floor or your elbows reach about 90°.
- 7Pause briefly at the bottom, then press through your palms to extend your arms and return to the starting position.
- 8Complete the target number of reps, then step your feet off the front bench and set down any added weight before standing.
Form tips
- Keep your hips close to the rear bench as you descend — letting them drift too far forward shifts load away from the triceps and onto the shoulders.
- Drive your elbows straight back rather than flaring them outward to keep the work focused on the triceps.
- Maintain an upright torso and avoid hunching your shoulders up toward your ears throughout the movement.
- Start with bodyweight only and build consistency before adding a plate — the elevated-feet position already increases difficulty significantly compared to a floor-based bench dip.
Common mistakes
- Dropping too low past 90° of elbow flexion, which shifts excessive stress onto the front of the shoulder joint and raises injury risk.
- Letting the elbows flare wide instead of tracking backward, reducing triceps activation and placing unwanted strain on the shoulder capsule.
- Shrugging the shoulders upward during the descent, which compresses the shoulder joint and loses the stable, packed-shoulder position needed for safe pressing.
- Using momentum to bounce out of the bottom rather than pressing under control, which reduces time under tension and limits triceps development.
- Placing the benches too far apart, forcing an excessive range of motion that strains the shoulder before the triceps are fully fatigued.
Frequently asked questions
What muscles does the three bench dip work?
The three bench dip primarily targets the triceps brachii on the back of the upper arm. The anterior deltoids and pectoralis minor assist with the pressing motion, but the triceps bear the majority of the load throughout the movement.
What is the difference between a regular bench dip and a three bench dip?
A standard bench dip has your feet on the floor, which limits the range of motion and places less load on the triceps. Elevating your feet on a second bench increases the range of motion and body weight through the arms. The third bench simply holds the weight plates you load onto your thighs to progress further.
How far should I lower myself during the three bench dip?
Lower until your upper arms are roughly parallel to the floor and your elbows are at about 90°. Going deeper than that increases shoulder stress without meaningfully adding triceps stimulus, and is best avoided unless you have exceptional shoulder mobility.
Is the three bench dip suitable for beginners?
The elevated-feet variation is moderately challenging, so true beginners may want to start with a standard floor bench dip first. Once you can perform 3 sets of 12–15 reps with feet on the floor comfortably, progressing to elevated feet is a natural next step.
How do I add more resistance to the three bench dip?
The most common method is to have a training partner place a weight plate on your upper thighs once you are set up between the benches. Start with a light plate (5–10 kg) and increase gradually as your triceps strength improves.
