Three Bench Dip

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest

Arms Chest Shoulders

Muscle Activation

Upper Arms

80%

Shoulders

20%

Equipment

Benches

Setup / Starting Position

Place three benches or stable elevated surfaces parallel to each other, slightly wider than shoulder-width apart.

Exercise Position

Position yourself between the benches, gripping the edges with hands shoulder-width apart.

Form & Performance

Lower your body by bending your elbows until your upper arms are parallel to the ground.
Push back up to straighten your arms.