Three Bench Dip

The Three Bench Dip is an effective compound exercise that targets multiple muscle groups in the upper body, primarily focusing on the triceps and shoulders. This exercise can be performed using a bench or sturdy elevated surface, making it convenient for both home and gym workouts. To execute the Three Bench Dip, you position yourself facing away from the bench with your arms fully extended and gripping the edge of the bench behind you. Your legs should be extended in front of you, heels touching the floor, and palms gripping the bench shoulder-width apart. Throughout the movement, remember to keep your core engaged, shoulders back, and elbows pointed backward, not flared out to the sides. This exercise engages the triceps, which are responsible for arm extension, making it an excellent choice for those looking to develop toned and strong arms. Additionally, the Three Bench Dip also engages the shoulders, chest, and core muscles to provide a well-rounded upper body workout. To maximize the benefits of the Three Bench Dip, ensure you maintain proper form throughout the exercise and avoid any jerking or swinging motions. Gradually increase the difficulty by adding weight or attempting more repetitions as your strength improves. Incorporating the Three Bench Dip into your exercise routine can help improve upper body strength, enhance muscle definition, and contribute to overall upper body stability and mobility. As with any exercise, it's essential to listen to your body and perform the movement with correct technique to avoid injury and reap the full benefits.

Instructions

• Start by sitting on the edge of a bench or chair, with your feet flat on the ground and your hands grasping the edge of the bench right next to your hips.
• Slowly slide your hips forward off the bench, keeping your hands in place and your arms straight.
• Lower your body by bending your elbows, while keeping them close to your body. Continue until your upper arms are parallel to the ground.
• Pause for a moment at the bottom of the movement, then push yourself back up to the starting position by straightening your arms.
• Repeat the exercise for the desired number of repetitions.
• Remember to keep your core engaged and your back close to the bench throughout the movement.

Tips & Tricks

• Engage your core muscles throughout the entire exercise.
• Keep your shoulders down and avoid shrugging.
• Maintain a controlled and steady movement while performing the exercise.
• Breathe naturally during the exercise, avoid holding your breath.
• Gradually increase the number of repetitions or sets to progress over time.
• Ensure your wrists are aligned with your elbows and avoid bending them at an awkward angle.
• Use a stable bench or step to perform the exercise.
• Modify the intensity by adjusting the distance between your feet.
• Avoid locking your elbows at the top of the movement, keep a slightly bent position.
• To increase difficulty, add weight by wearing a weighted vest or placing a plate on your lap.