Three Bench Dip

TricepsBody WeightBeginner
1. Sit on the edge of a bench or chair with your hands placed beside your hips, gripping the edge firmly. 2. Walk your feet forward, keeping your knees bent and your feet flat on the floor. 3. Slide your hips off the edge of the bench, supporting your body weight with your arms, which will be extended straight. 4. Lower your body by bending your elbows and keeping them close to your sides. 5. Continue lowering until your upper arms are parallel to the floor or until you feel a stretch in your shoulders. 6. Push through your palms to extend your elbows and return to the starting position. 7. Repeat the movement for the desired number of repetitions.

How to perform the Three Bench Dip

  1. Set up. Set up in a stable, balanced starting position appropriate for the Three Bench Dip using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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