Three Bench Dip

Set up three benches: place two parallel benches behind you for your hands and one bench in front for your feet. Sit between them and position your hands on the rear benches, keeping your arms straight. Place your heels on the front bench with your legs extended. Lift your hips off the ground so your body is fully supported by your hands and heels. Slowly lower your body by bending your elbows until your upper arms reach roughly parallel to the floor, keeping your shoulders stable and close to the bench line. Pause briefly at the bottom. Press through your palms to extend your elbows and raise your body back to the starting position. Keep the movement controlled, avoiding shoulder collapse or excessive depth. Repeat for the desired reps while maintaining steady tension throughout.

Track This Exercise in the App

Log your three bench dip sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.