The Three Bench Dip exercise is a bodyweight exercise that primarily targets the triceps, deltoids, and chest muscles. It is a challenging exercise that can help strengthen and tone the upper body.
How to perform
To perform the Three Bench Dip exercise:1. Start by sitting on a sturdy bench or chair with your hands placed next to your hips, fingers facing forward. Your feet should be flat on the ground, knees bent at a 90-degree angle.
2. Lift your hips off the bench and walk your feet forward until your knees are directly above your heels. Your arms should be straight, supporting your body weight.
3. Slowly lower your body by bending your elbows until they form a 90-degree angle, keeping your back close to the bench. Make sure to keep your shoulders down and engage your core throughout the movement.
4. Push through your palms to straighten your arms and return to the starting position. This completes one repetition.
5. Perform 3 sets of 10-12 reps, taking a short rest between sets.
Remember to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout. Adjust the difficulty of the exercise by moving your feet closer or further away from the bench.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.