weighted three bench dips
A upper arms exercise targeting the triceps, performed with weighted.
How to do weighted three bench dips
Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
Lower your body by bending your elbows, keeping your back close to the bench.
Pause for a moment at the bottom, then push yourself back up to the starting position.
Repeat for the desired number of repetitions.
Muscles worked
Primary (target)
Secondary
Related exercises
active style cable pushdown
assisted standing triceps extension (with towel)
assisted standing triceps extension (with towel) with horizontal
assisted triceps dip (kneeling)
band close-grip push-up
band side triceps extension
Track weighted three bench dips in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →