Three Bench Dip
Use pure bodyweight leverage to build triceps mass behind every press: Three Bench Dip finishes an arm session cleanly.
How to do Three Bench Dip
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Three Bench Dip Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Three Bench Dip Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Easier and Harder Than Three Bench Dip
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Three Bench Dip — Frequently Asked Questions
How do you do the Three Bench Dip?
Sit on a bench with your hands gripping the edge, fingers pointing forward. Slide your butt off the bench, supporting your weight with your hands. Bend your elbows and lower your body until your upper arms are parallel to the ground. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Three Bench Dip work?
The Three Bench Dip primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.
How many sets and reps of the Three Bench Dip should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Three Bench Dip good for beginners?
Yes. The Three Bench Dip is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Three Bench Dip?
Try the Lever Seated Dip, Dumbbell Lying Single Extension or the Cable Rear Drive. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
