Weighted Three Bench Dips
Expert Advice
Keep your movements controlled and avoid locking out your elbows at the top to keep constant tension on the triceps.
How-to-do Steps
- Position three benches in a triangular formation.
- Sit on one bench and place your hands on the edge, fingers pointing forward.
- Place your heels on a second bench and support your upper back on the third bench.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push through your palms to extend your elbows and raise your body back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Weighted Three Bench Dips primarily targets the Triceps, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps40%
Secondary
Shoulders15%
Lats15%
Traps15%
Chest15%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Three Bench Dips work?
Weighted Three Bench Dips primarily targets the Triceps. Secondary muscles involved include Shoulders, Lats, Traps, Chest. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Three Bench Dips?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Three Bench Dips suitable for beginners?
Weighted Three Bench Dips is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
