Weighted Three Bench Dips

The weighted three bench dips is a triceps-focused exercise that involves supporting your body weight between three benches while adding extra resistance. It targets the triceps and also works the chest and shoulders. This movement requires significant upper body strength, stability, and proper form to avoid injury.

Quick Facts

How to Do Weighted Three Bench Dips

Follow these step-by-step instructions to perform Weighted Three Bench Dips with proper form and technique.

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

Muscles Worked

Understanding which muscles Weighted Three Bench Dips targets helps you integrate it effectively into your training program.

Benefits of Weighted Three Bench Dips

Incorporating Weighted Three Bench Dips into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Weighted Three Bench Dips directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Weighted Three Bench Dips build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Weighted Three Bench Dips safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Weighted Three Bench Dips, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Weighted Three Bench Dips, track these metrics during your workouts: