Smart Workout Diary

Three Bench Dip

The three bench dip is a bodyweight pressing exercise performed with three stable benches arranged to support the hands and feet. It primarily trains the triceps, with assistance from the chest and shoulders, and supports upper-body pushing strength and muscular endurance.

Demonstration

Three Bench Dip — demonstration 1
Three Bench Dip — demonstration 2

Instructions

  1. Set up three stable benches on a non-slip surface so one supports your hands and the others support your feet securely. Test that none of the benches can slide or tip.
  2. Sit at the edge of the hand bench, place your palms beside your hips with fingers facing forward, and extend your legs onto the foot support. Slide your hips just in front of the bench.
  3. Lower under control by bending your elbows backward and keeping your chest open. Descend only as far as your shoulders remain comfortable and stable.
  4. Press through your palms to straighten your elbows and return to the starting position. Keep your hips close to the hand bench and avoid locking the elbows forcefully.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Calisthenics
Mechanics
Compound
Equipment
Bench, Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize bench stability: do not use lightweight, wheeled, or uneven benches.
  2. Keep the movement controlled: avoid dropping quickly into the bottom position or bouncing out of it.
  3. Respect shoulder comfort: reduce depth or stop if you feel sharp pain, pinching, or instability.
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