Weighted Three Bench Dips

Target muscle

Triceps

Also works

Chest, shoulders

Equipment

Weighted

Body part

Upper arms

How to do the weighted three bench dips

1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
2. Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
3. Lower your body by bending your elbows, keeping your back close to the bench.
4. Pause for a moment at the bottom, then push yourself back up to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every weighted exercise.