Weighted Three Bench Dip
Intermediate - Strength - Compound

Targeted Muscle Group

Triceps figure highlighted in blue

MAIN

Triceps

Chest figure highlighted in blue

Chest

Shoulders figure highlighted in blue

Shoulders

Recommended Equipment

Weight Plate equipment

Weight Plate

How to do it

Steps :

1.) Start by setting up 3 benches, one horizontally in front of you and two vertically positioned at your sides for this exercise.

2.) Place your hands at the end of the two vertical benches while your feet are extended out and heels are resting in the middle of the horizontal bench, then place a weight plate on your hips and this will be your starting position.

3.) Push up with your arms so that your body is elevated and arms straight, then slowly lower your body down until your elbows are at shoulder level and hold for a count.

4.) Return back to the starting position.