Weighted Three Bench Dips

Key Takeaways:

Dive deep into the world of Weighted Three Bench Dips, a killer exercise that targets some of the most sought-after muscles in your upper body. Whether you’re looking to tone your triceps, build some serious upper-body strength, or just switch up your routine, this exercise is your golden ticket. Here’s a sneak peek:

  1. Essentials of the Weighted Three Bench Dips
  2. How to Perfectly Execute the Exercise
  3. Tips to Enhance Your Technique

Alright, let’s dive in!

What are Weighted Three Bench Dips?

Weighted Three Bench Dips – it sounds intense because it is! It’s an advanced variation of the conventional bench dip. In essence, it’s a brilliant exercise to fire up your triceps and shoulders while engaging your core. So, why the hype? Because this exercise doesn’t just promise; it delivers.

How to Do Weighted Three Bench Dips:

For the newbies out there, don’t be daunted. We’ve got your back. Here’s your step-by-step guide:

  1. Get Your Gear Ready: Set up three sturdy benches or platforms. Two will be for your hands, and one will be for your feet.
  2. Positioning: Sit on one bench and place a weight on your lap (a weighted plate or a dumbbell will do). Place your hands beside your hips.
  3. Leg Placement: Extend your legs out and place your heels on the opposite bench, ensuring your legs are elevated and parallel to the ground.
  4. Begin the Dip: Lower your body by bending your elbows until they form a 90-degree angle. Make sure the movement is slow and controlled.
  5. Engage Your Triceps: Push yourself back up, fully extending your arms and squeezing those triceps.
  6. Repeat: Aim for 3 sets of 8-12 reps, or whatever suits your fitness level.

Which Muscles Do They Target?

The Weighted Three Bench Dips primarily hone in on your triceps. But there’s more! They also engage the shoulders, chest, and even a hint of your upper back. Talk about an all-in-one package!

Tips for Nailing Your Technique:

  1. Engage Your Core: Keep it tight throughout to ensure stability and protect your lower back.
  2. Avoid Locking Elbows: This keeps tension on the muscles and reduces the risk of joint strain.
  3. Control is Key: Don’t rush. A controlled descent and ascent ensure maximum muscle engagement.
  4. Safety First: If you’re new to Weighted Bench Dips, start light, and gradually increase the weight as you get more comfortable.

How Does It Compare to Weighted Bench Dips?

Both exercises are beasts in their own right. While Weighted Bench Dips focus on a more isolated tricep workout, the Weighted Three Bench Dips incorporate a broader range of muscles, offering a more holistic upper body challenge.


  1. What’s the difference between Weighted Bench Dips and Weighted Three Bench Dips?
    Weighted Bench Dips use a single bench, primarily targeting the triceps. In contrast, Weighted Three Bench Dips engage more muscles, providing a comprehensive upper-body workout.
  2. Can beginners try Weighted Three Bench Dips?
    Absolutely, but start with lighter weights or even body weight, and ensure your technique is spot-on before progressing.
  3. How often should I incorporate this exercise into my routine?
    Aim for 2-3 times a week, allowing adequate rest days in between.
  4. Is it essential to use weight?
    Not necessarily. Beginners can start without weights and gradually incorporate them as they become more confident.
  5. What if I don’t have access to benches?
    Sturdy chairs or platforms can also do the trick, as long as they’re stable.
  6. Can I combine this with other exercises?
    Absolutely! Mix it with push-ups, pull-ups, and other arm exercises for a complete upper body workout.
  7. What weights should I start with?
    Always start light to grasp the technique, and then slowly increase the weight.
  8. How do I know if I’m doing it right?
    Your triceps should be burning, and your form should be stable. If unsure, always consult a fitness expert.
  9. Why does my shoulder hurt while doing the dips?
    Your form might be off, or you might be straining too much. Always ensure your technique is correct, and don’t push too hard too soon.
  10. Can this replace all other tricep exercises?
    While powerful, it’s always good to have a mix of exercises for comprehensive muscle development.

Remember, AH7 is here to guide you every step of the way. As you embark on your Weighted Three Bench Dips journey, keep pushing, keep grinding, and most importantly, enjoy every moment of your fitness adventure!

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