Three Bench Dip Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Latissimus Dorsi, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bench Dip
Visualised Target Muscle Groups
Front
Back
How to: Three Bench Dip
- Sit on the edge of a bench with your hands next to your hips.
- Extend your legs in front of you or keep them bent for easier modification.
- Lower your body by bending your elbows to about a 90-degree angle.
- Push back up to the starting position using your triceps.
Common Mistakes
- Letting the elbows flare out excessively.
- Dropping the body too low, risking shoulder injury.
- Using momentum instead of controlled movement.
Modifications
- Bend your knees to reduce the intensity.
- Perform the dip with your feet on the floor for additional support.
Tips
- Keep your elbows close to your body while lowering.
- Avoid going too low to prevent shoulder strain.
- Maintain a straight back during the movement.
Three Bench Dip Alternatives
Tags
triceps
strength
bodyweight
upper arms
dips
home workout
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