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Weighted Three Bench Dips

Weighted Three Bench Dips

Weighted Three Bench Dips is a challenging exercise that targets multiple muscle groups in your upper body, primarily your triceps, chest, and shoulders. It is an advanced variation of the traditional bench dips, adding an extra challenge by using weights. To perform this exercise, you will need two benches or sturdy elevated surfaces positioned parallel to each other. You place your hands on one bench behind you and extend your legs on the other bench with your feet firmly planted on the ground. The addition of weights, either using a weighted plate on your lap or by wearing a weighted vest, adds resistance to intensify the exercise. Engaging in Weighted Three Bench Dips helps to strengthen and sculpt your triceps, which are important for pushing movements in daily activities and sports. It also engages your chest and shoulder muscles, contributing to overall upper body strength and stability. The weighted aspect of this exercise challenges your muscles to adapt and grow stronger over time. Remember to maintain proper form throughout the exercise. Keep your core engaged, shoulders relaxed, and elbows pointed backward as you lower your body down and then press back up using your triceps muscles. Start with a weight that allows you to perform the exercise with proper technique, gradually increasing the resistance as you build strength and confidence. As with any exercise, listening to your body and avoiding excessive strain is essential. If you are a beginner or have any underlying health issues, it is recommended to seek guidance from a fitness professional to ensure proper execution of the exercise and prevent any potential injuries.


  • Place a bench behind your back and position your hands on the edge of the bench, fingers facing forward.
  • Extend your legs out in front of you, keeping your heels on the ground.
  • Slowly lower your body by bending your elbows until your upper arms are parallel to the floor.
  • Pause for a moment at the bottom of the movement.
  • Push through your hands to straighten your arms and return to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance as your strength improves.
  • Focus on engaging your triceps muscles throughout the entire exercise.
  • Maintain a slow and controlled tempo to maximize muscle activation.
  • Perform the exercise in a full range of motion to target all the muscles involved.
  • Ensure proper form by keeping your elbows close to your body and your shoulders down.
  • Incorporate variations such as diamond push-ups or dips with a staggered grip to add variety and challenge to your tricep workout.
  • Implement progressive overload by increasing the weight or number of repetitions over time to continue making progress.
  • Listen to your body and rest when needed to prevent overuse injuries.
  • Incorporate other exercises that target the triceps, such as tricep pushdowns or skull crushers, to further strengthen and develop the muscles.
  • Maintain a balanced diet to support muscle growth and recovery.


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