Weighted Three Bench Dips
Intense chest & tricep builder. Weighted dips increase strength and muscle. Proceed with caution!
The Weighted Three Bench Dips is a compound exercise that mainly works the triceps, with help from the shoulders and chest. You'll need: exercise bench or weight plates.
Required Equipment
Weighted Three Bench Dips Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
Weighted Three Bench Dips Variations and Alternatives
How to do the Weighted Three Bench Dips
Set up three benches in a triangular formation with enough space between them to accommodate your body. Two benches will serve as supports for your hands and the third bench will support your heels.
Sit on the bench meant for your heels and place a weight plate on your lap. Carefully place your hands on the edge of the two benches to your sides.
Move your buttocks off the bench with your heels on the third bench and your legs straight.
Keep your shoulders down and chest up, and lower your body by bending your elbows until your upper arms and forearms create a 90-degree angle.
Pause briefly at the bottom of the movement, then push back up through your palms, extending your elbows to return to the starting position.
Perform the exercise for the desired number of repetitions and sets, maintaining controlled movement throughout the exercise.
Remember to choose a weight that allows you to perform the exercise with good form, and adjust the placement of the benches to ensure comfort and safety. It's important to keep your movements controlled to avoid unnecessary strain on your shoulder joints.
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Weighted Three Bench Dips FAQs
What muscles does the Weighted Three Bench Dips work?
The Weighted Three Bench Dips mainly works the triceps, with help from the shoulders and chest. The main muscles are the triceps brachii.
What equipment do you need for the Weighted Three Bench Dips?
Exercise bench or weight plates.
Is the Weighted Three Bench Dips a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Three Bench Dips go on?
It belongs on push day in a push/pull/legs routine.
What are some Weighted Three Bench Dips variations and alternatives?
Similar exercises include the Bodyweight Bench Dip, Chest Dip, Dips and Dumbbell Bench Dip.
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