Weighted Three Bench Dips

Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.

Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.

Lower your body by bending your elbows, keeping your back close to the bench.

Pause for a moment at the bottom, then push yourself back up to the starting position.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Weighted Three Bench Dips loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.