Chest · Bodyweight
Weighted Three Bench Dip
How to do the weighted three bench dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set up three benches: hands on one behind you, feet elevated on another in front, and a weight plate resting on your lap. Lower your body by bending your elbows until your upper arms are parallel to the floor, then press back up.
- 1Feel your triceps and lower chest working as you lower and press up
- 2Keep your shoulders down and elbows pointing straight back
- 3Lower until your elbows reach about 90 degrees, then drive up
Common mistakes
- Avoid flaring your elbows or letting your shoulders roll forward
- Don't dip so low that it stresses your shoulders
- Don't let the plate slide off your lap; keep your hips steady
Muscles worked
The weighted three bench dip mainly works the lower chest, triceps, and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the weighted three bench dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.