Weighted Three Bench Dip

Instructions

1
Sit on a decline bench with torso reclined backward at approximately 45 degrees, feet secured under the foot pad, and hands holding the weight plate across the chest or behind the head.
2
Grip the weight plate firmly against the upper chest or hold hands behind the head for added resistance. Engage core muscles and maintain a neutral neck position by looking slightly upward throughout the movement.
3
Slowly lower the torso backward in a controlled manner, allowing the spine to extend as the abdominal muscles lengthen. Maintain tension and avoid rapid descent to maximize eccentric loading of the rectus abdominis.
4
Drive through the core and flex the spine by lifting the torso upward toward the thighs using abdominal contraction. Return to the starting seated position without hyperflexion, maintaining control throughout the concentric phase.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Tensor Fasciae Latae, Sartorius
EQUIPMENTWeighted
DIFFICULTYIntermediate

Overview

Focusing on the Weighted Three Bench Dip allows you to target the Rectus Abdominis with precision. As a foundational Strength exercise, the integration of Weighted provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Improves overall Back stability and proprioception during heavy loads.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Utilizes Weighted to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

To maximize the Weighted Three Bench Dip, actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Tensor Fasciae Latae, Sartorius to maintain control of the Weighted.

Beginner Tips

If you are new to the Weighted Three Bench Dip, focus on mastering the movement pattern with zero weight before adding Weighted.

Frequently Asked Questions