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.

Programming Tips

Slot the three bench dip into the middle of a push or arm session, after pressing and before pushdowns. Program 3 to 4 sets of 8 to 12 reps with a one second pause at the bottom; the elevated feet put most of your body weight on the triceps, so it builds real strength and size.

Set the benches so your hands sit just outside hip width and your knees are nearly straight. Bodyweight is the starting load; once 12 reps are easy, place a 5 to 10 kg plate on your lap and add 2.5 to 5 kg at a time. The most common fault is the hips drifting forward away from the rear benches, which drags the shoulders into extension. Fix it by keeping the glutes brushing the bench edge and the elbows pointing straight back on every rep.

Common Questions

Are bench dips bad for your shoulders?

They can be if you go too deep or let the shoulders roll forward, because the arms end up far behind the body under load. Keep the upper arms at or above parallel, the chest up, and skip the exercise if you have a current front shoulder injury.

How much weight should I add to bench dips?

Start with a 5 to 10 kg plate on your thighs once you can complete 12 clean bodyweight reps. Many lifters work up to 20 to 30 kg over several months, adding 2.5 to 5 kg whenever the top of the rep range is reached.

Bench dips or parallel bar dips, which is better for triceps?

Parallel bar dips load more total weight and involve the chest more, while bench dips keep the torso upright and isolate the triceps with less shoulder demand. Bench dips are the easier entry point and parallel bar dips the natural progression.