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Triceps · Advanced

Three Bench Dip

Advanced three-bench triceps dip using separate hand supports and elevated feet for greater bodyweight demand.

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Three Bench Dip demonstration

Exercise overview

Training details

TricepsChestShoulders

Equipment

Bench

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Arrange two stable benches for the hands and a third bench in front for the feet, and verify that none can slide.
  2. 02Support one hand on each side bench, place both heels on the front bench, and keep the shoulders down.
  3. 03Bend the elbows straight back and lower only until the upper arms are about parallel with the floor.
  4. 04Press through both hands to return to full elbow extension without shrugging.
  5. 05Keep the hips between the hand supports and repeat without forcing extra shoulder depth.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBench Dip with Feet ElevatedRelated variationStraight-Leg Bench DipRelated variationBench Dip on Stability Ball

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench PressComparable substituteMachine-Assisted Dip

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