Three Bench Dip

1. Set up two benches parallel to each other behind you and one bench in front for your feet.
2. Sit between the benches and place your hands on the rear benches with arms straight, fingers pointing forward.
3. Rest your heels on the front bench with your legs extended.
4. Lift your hips off the ground so your body is supported only by your hands and heels.
5. Brace your core and lower your body by bending your elbows, keeping them pointed backward.
6. Descend until your upper arms are roughly parallel to the floor.
7. Press through your palms to straighten your elbows and push back up to the starting position.
8. Keep your shoulders down and stable throughout, avoiding letting your hips drift away from the benches.

Common Mistakes

• Letting the hips drift forward: Sliding your hips away from the rear benches changes the joint angles and adds unwanted stress to the shoulders. Keep your hips close to the bench line throughout.
• Flaring the elbows out to the sides: Wide elbows shift stress onto the shoulder joints instead of the triceps. Keep your elbows pointed backward as you bend.
• Going too deep for your mobility: Dropping below parallel without adequate shoulder flexibility can strain the front of the shoulder. Limit your depth to where you feel controlled, not painful.
• Rushing through reps: Bouncing out of the bottom position instead of pressing with control reduces muscle tension and adds joint stress. Lower and press with a steady, deliberate tempo.