Exercise
THREE BENCH DIP
Stand
Squat
Form cues
Set two benches at your sides vertically and one in front horizontally
Place hands at the ends of the side benches, heels on the front bench
Keep elbows pointing straight back — not flared outward
Lower until your elbows reach approximately 90 degrees
Press through both palms evenly to drive yourself back up
Instructions
Step-by-step technique
Set up three benches — two positioned vertically at your sides and one horizontally in front of you.
Place your hands at the end of the two vertical benches, shoulder-width apart.
Extend your legs forward and rest your heels in the middle of the horizontal bench.
This straight-leg position increases the load compared to a standard bench dip.
Lower your body by bending your elbows until they reach approximately 90 degrees.
Keep your elbows pointing straight back — do not let them flare outward.
Press through your palms to drive yourself back up to the starting position.
Repeat for the desired number of reps.