Weighted Three Bench Dips
Intense chest & tricep builder. Weighted dips increase strength and muscle. Proceed with caution!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. 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.
2. 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.
3. Move your buttocks off the bench with your heels on the third bench and your legs straight.
4. 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.
5. Pause briefly at the bottom of the movement, then push back up through your palms, extending your elbows to return to the starting position.
6. 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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