Triceps exercise · body weight
Three Bench Dip
The three bench dip is a bodyweight exercise that targets the triceps, with the chest and shoulders assisting.
- Target muscle
- Triceps
- Also works
- Chest, shoulders
- Equipment
- Body weight
- Body part
- Upper arms
How to do the three bench dip
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every bodyweight exercise.
