Wall Press 90 90 Extension Exercise - How To Video & Tips
Try this exercise
Triceps
Bench, Weight Plate or Dumbbell
Intermediate
Push
Chest, Shoulders
Weighted three bench dips build serious tricep strength and size. Adding weight makes regular dips harder, giving you faster muscle growth and better arm definition.
1. Set up two benches parallel to each other, about 3 feet apart. Place your hands on one bench behind you. 2. Put your feet on the opposite bench with legs straight. Have someone place a weight plate on your thighs. 3. Lower your body by bending your elbows until they reach 90 degrees. Keep your back close to the bench during weighted three bench dips. 4. Push through your palms to raise your body back to starting position. Focus on squeezing your triceps at the top. 5. Complete your reps slowly and controlled. Remove the weight carefully when finishing your weighted three bench dips set.
• Keep your elbows close to your body during weighted three bench dips - don't let them flare out wide • Lower yourself until your elbows hit 90 degrees, no deeper to protect your shoulders • Push straight up using your triceps, not your legs or momentum during the movement • Start light with the weight - weighted three bench dips are much harder than regular dips
• Going too deep and putting dangerous stress on your shoulder joints during weighted three bench dips • Adding too much weight too fast, which ruins your form and increases injury risk • Using your legs to help push up instead of focusing on tricep strength in weighted three bench dips
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your triceps 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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