Weighted Three Bench Dips 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push
Required Equipment
Other
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Weighted Three Bench Dip is an advanced bodyweight exercise primarily targeting the triceps, with secondary emphasis on the chest and shoulders. It involves positioning yourself between three benches, using one for your hands and the others for your feet and weight. The exercise begins by lowering your body towards the ground in a controlled motion and then pressing back up to the starting position, with an additional weight placed on your lap to increase resistance. This variation adds intensity compared to regular dips, engaging the triceps more effectively while also stimulating the chest and shoulders. It requires benches and weights, making it ideal for those looking to enhance upper body strength.
How to Perform
Begin by setting up the exercise with two flat benches placed parallel to each other. Ensure that the distance between them is slightly wider than your shoulder width for proper hand placement.
Position the third bench at a right angle to the other two. The space between the benches should be approximately the length of your legs to comfortably place your feet on it.
Sit on the floor with your heels resting on the third bench and place a weight plate on your thighs. If needed, ask a training partner to assist in positioning the weight for you.
With your palms facing away from your body, grip the edges of the two parallel benches. Push your body upwards until your arms are fully extended, establishing the starting position for the dip.
Slowly lower your body by bending your elbows, ensuring they reach a 90-degree angle or until your upper arms are level with your shoulders. Keep the movement controlled to fully engage the triceps.
Push yourself back up to the starting position, but avoid locking your elbows at the top to maintain tension in the muscles.
Repeat the movement for the desired number of repetitions, maintaining proper form throughout.
Tips
To reduce strain on your shoulders, avoid lowering your body too deeply during the dip. Ensure your shoulders do not drop lower than your elbows for optimal joint safety.
Adjust the spacing of the parallel benches to a width that feels comfortable for you, allowing your arms to move freely.
For additional shoulder comfort, you can position the parallel benches slightly forward. This helps minimize shoulder tension while performing the exercise.
The flexibility of the three-bench dip setup allows you to customize the equipment positioning to your comfort, which is one of its key benefits. Always make adjustments that suit your body mechanics.
How Not to Perform
Avoid Using Momentum: Do not swing your body or use momentum to push yourself up. Focus on a slow, controlled movement throughout the exercise. This ensures that your triceps are doing the work, rather than relying on momentum to lift your body.
Don’t Let Your Elbows Flare Out: Keep your elbows pointing backward, not outward, as you lower your body. Flaring the elbows places unnecessary strain on the shoulder joints and reduces the emphasis on your triceps.
Don’t Dip Too Low: Lowering your body too far can overstretch your shoulders and place excessive stress on the joints. Keep your elbows at about a 90-degree angle, ensuring the movement stays within a safe range of motion.
Avoid Locking Elbows at the Top: Do not lock your elbows when you push back up. Locking your elbows can cause unnecessary joint strain and reduce the time under tension for your triceps.
Don’t Rush the Reps: Perform each repetition slowly, especially when lowering your body. Rushing through the movement reduces the effectiveness of the exercise and can increase the risk of injury.
Don’t Let Your Shoulders Drop Below Elbows: Ensure that your shoulders do not dip lower than your elbows during the descent. This helps protect your shoulder joints and focuses more on the triceps rather than overloading the shoulders.
Avoid Arching Your Back: Keep your torso upright and avoid excessive arching of the back. Arching can lead to poor posture and unnecessary strain on your lower back. Engage your core to maintain stability.
Don’t Overuse Weight: Be cautious with the added weight, especially if you're new to this exercise. Using too much weight can compromise form, increase the risk of injury, and prevent you from properly engaging the target muscles.
Avoid Straining Your Neck: Keep your neck neutral and avoid looking up or tensing it during the movement. Tension in the neck can lead to discomfort and distract from the focus on your triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
