Weighted Three Bench Dips

TricepsFree WeightsBeginner
1. Sit on a sturdy bench or chair with your palms resting on the edge of the bench, fingers facing forward. 2. Place your feet flat on the floor, hip-width apart, slightly in front of you. 3. While keeping your back close to the bench, slide your hips forward and lift your body off the bench. 4. Lower your body down by bending your elbows until your upper arms are parallel to the floor. 5. Ensure your elbows are pointing directly behind you, not flaring out to the sides. 6. Hold this position briefly, then push through your palms to straighten your arms and return to the starting position. 7. Repeat for the desired number of repetitions, maintaining control and stability throughout the exercise.

How to perform the Weighted Three Bench Dips

  1. Set up. Set up in a stable, balanced starting position appropriate for the Weighted Three Bench Dips using your free weights.
  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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