Exercise guide · Advanced · Compound

Three Bench Dip: How to Do It & Muscles Worked

The three bench dip is a bodyweight exercise targeting the triceps, performed using three benches to elevate the feet and hands, increasing the range of motion and difficulty compared to standard dips.

Primary muscles
Triceps
Secondary muscles
Shoulders , Chest
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the three bench dip
Front view: muscles worked by the three bench dip. Primary: triceps. Secondary: shoulders and chest.
Back view: muscles worked by the three bench dip. Primary: triceps. Secondary: shoulders and chest.
Primary Secondary

How to do the three bench dip

  1. Step 1: Sit on a bench with your hands gripping the edge, fingers pointing forward.
  2. Step 2: Slide your butt off the bench, supporting your weight with your hands.
  3. Step 3: Place your feet on a second bench and, if using a third, elevate your legs further.
  4. Step 4: Bend your elbows and lower your body until your upper arms are parallel to the ground.
  5. Step 5: Push yourself back up to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the three bench dip by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Three Bench Dip alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.