Weighted Three Bench Dip
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Secondary muscles | Front delts · Chest |
| Equipment |  Flat bench Box or step Weight plate Dumbbell Kettlebell |
| Movement pattern | Vertical push |
| Rep range | 6–10 reps |
15 similar exercises
Representative exercise: Bench Dips
- Bench Dips
- Dip a padded stool Supported
- Bench Dip Hold
- Floor Triceps Dip
- Dumbbell Bench Dip
- Weighted Bench Dip
- Dips between Chairs
- Bench Dip (Legs Elevated)
- Reverse Dip
- Bench Dip on Floor
- Dips between Chairs (Demo 2)
- Dip on Floor with Chair
- Single Leg Dip on Floor
- Dip Bent Knees with Chair
- Bench Dip on Stability Ball
How GYMKC sets the weight for this exercise
This exercise starts with your bodyweight. Once you reach 6–10 reps, you add weight in 2.5 kg (5 lb) steps.
GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Bench DipsEasierBand Assisted DipEasierWeighted Triceps DipHarderRing DipHarderAssisted Triceps Dip (Kneeling)Similar exerciseReverse DipSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.