Weighted Three Bench Dips
The three-bench dip with a plate on the thighs: the deepest bench dip, loaded.
How to do it
Setup
Hands on two parallel benches, heels on a third, a plate on the thighs.
Steps
- Lower the hips into the gap between the benches.
- Stop at level; the plate makes the bottom heaviest.
- Drive back up to locked elbows.
Common mistakes
Plate tipping off as the hips drop: legs straight, plate near the hips. Chasing depth under load: the shoulders carry the bottom; stop at level. Loading too early: own the unweighted version first.
Breathing
Inhale down, exhale pressing.
