Progression

Progression ladder for the Three Bench Dip

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Three Bench Dip

These are the substitutes for the Three Bench Dip, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps

  1. bench dip on floorPlay demonstration

    bench dip on floor

    • Intermediate
    • Body-weight
    • Triceps
  2. Body Tricep Press

    Body Tricep Press

    • Beginner
    • Body-weight
    • Triceps
  3. triceps pressPlay demonstration

    triceps press

    • Intermediate
    • Body-weight
    • Triceps
  4. bench dip (knees bent)Play demonstration

    bench dip (knees bent)

    • Beginner
    • Body-weight
    • Triceps
  5. triceps dips floorPlay demonstration

    triceps dips floor

    • Beginner
    • Body-weight
    • Triceps
  6. close-grip push-up (on knees)Play demonstration

    close-grip push-up (on knees)

    • Beginner
    • Body-weight
    • Triceps

Where you are now

Three Bench DipPlay demonstration

Three Bench Dip

  • Intermediate
  • Body-weight
  • Triceps

Harder steps

  1. triceps dip (bench leg)Play demonstration

    triceps dip (bench leg)

    • Intermediate
    • Body-weight
    • Triceps
  2. Push-Ups - Close Triceps Position

    Push-Ups - Close Triceps Position

    • Intermediate
    • Body-weight
    • Triceps
  3. triceps dip (between benches)Play demonstration

    triceps dip (between benches)

    • Intermediate
    • Body-weight
    • Triceps
  4. body-upPlay demonstration

    body-up

    • Intermediate
    • Body-weight
    • Triceps
  5. Parallel Bar Dip

    Parallel Bar Dip

    • Intermediate
    • Other
    • Triceps
  6. dumbbell close-grip pressPlay demonstration

    dumbbell close-grip press

    • Intermediate
    • Dumbbell
    • Triceps

Log a workout on the Three Bench Dip

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