Advanced
WEIGHTED THREE BENCH DIPS
Upper arms
Body Part
Triceps
Target Muscle
Weighted
Equipment
Advanced
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
2
Step:2 Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.
3
Step:3 Lower your body by bending your elbows, keeping your back close to the bench.
4
Step:4 Pause for a moment at the bottom, then push yourself back up to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
