Weighted Three Bench Dips

Also known as: weighted three bench dip

Intermediate

Triceps

Weighted

Weighted Three Bench Dips pairs added external load with lockout strength and arm thickness — the middle rung where progress speeds up.

How to do Weighted Three Bench Dips

Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
Lower your body by bending your elbows, keeping your back close to the bench.
Pause for a moment at the bottom, then push yourself back up to the starting position.
Repeat for the desired number of repetitions.

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Weighted Three Bench Dips Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Add the smallest increment that still feels different.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Secure the load before the set so form does not shift.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Drop the weight and finish clean if position slips.

Common Weighted Three Bench Dips Mistakes

Adding load before the unweighted version is clean

Earn full-range reps with bodyweight first, then add the smallest weight.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Adding weight faster than technique can absorb it

Hold a weight until every rep looks identical, then move up.

Easier and Harder Than Weighted Three Bench Dips

Easier progression

Overhead Triceps Stretch

Harder progression

Dumbbell One Arm Hammer Press On Exercise Ball

Swap Weighted Three Bench Dips For

Cable Kneeling Triceps Extension

Dumbbell Incline One Arm Hammer Press On Exercise Ball

Bodyweight Kneeling Triceps Extension

Weighted Three Bench Dips — Frequently Asked Questions

How do you do the Weighted Three Bench Dips?

Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward. Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms. Lower your body by bending your elbows, keeping your back close to the bench. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Weighted Three Bench Dips work?

The Weighted Three Bench Dips primarily targets the triceps. It is classified as a arms exercise and is performed with added weight.

How many sets and reps of the Weighted Three Bench Dips should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Secure the load before the set so form does not shift. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Weighted Three Bench Dips good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Weighted Three Bench Dips?

Try the Cable Kneeling Triceps Extension, Dumbbell Incline One Arm Hammer Press On Exercise Ball or the Bodyweight Kneeling Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Weighted Three Bench Dips the same as the weighted three bench dip?

Yes. The Weighted Three Bench Dips is also commonly called the weighted three bench dip. Different gyms and training programs label it differently, but "weighted three bench dip" refer to this same movement.