Bench dip on floor
Strengthen your triceps with the bodyweight bench dip on the floor. This effective exercise builds upper arm strength and definition.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
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Variations of Bench dip on floor
Bench Dip on Stability Ball
Upper Arms · Triceps Brachii · Body weight
Bench Dip with legs on bench
Upper Arms · Triceps Brachii · Body weight
Single Leg Dip on floor
Upper Arms · Triceps Brachii · Body weight
Three Bench Dip
Upper Arms · Body weight
Description
This exercise targets the triceps by using your own body weight. Sit on the ground with your back against a bench or step. Place your hands on the edge of the bench, then push up until your arms are straight. Lower your body by bending your elbows, then push back up to the starting position.
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How to do Bench dip on floor
- 01Setup
Sit on the floor with knees bent, feet flat, and your hands placed directly behind your hips, fingers pointing towards your heels, about shoulder-width apart.
- 02Setup
Press through your palms and heels to lift your hips slightly off the floor, supporting your body weight. Keep your elbows slightly bent, not locked.
- 03
Inhale as you slowly lower your hips by bending your elbows directly backward, keeping them close to your body. Continue until your upper arms are roughly parallel to the floor or a comfortable stretch is felt in your triceps.
- 04
Exhale as you push through your palms to extend your elbows, lifting your body back to the starting position. Focus on squeezing your triceps at the top of the movement.
Tips
- To increase difficulty, extend your legs further or place your feet on an elevated surface; for less difficulty, bring your feet closer to your glutes.
- Keep your elbows pointing straight back and tucked close to your body throughout the movement to maximize triceps engagement and protect your shoulder joints.
- Control both the lowering (eccentric) and lifting (concentric) phases of the movement, avoiding a fast drop to maintain tension on the triceps.
- Actively depress your shoulder blades (pull them down and back) throughout the exercise to prevent shrugging and ensure proper shoulder stability.
Common mistakes
- Flaring elbows out to the sides reduces triceps activation and puts undue stress on the shoulder joint; instead, keep your elbows tucked in and pointing straight back.
- Shrugging your shoulders towards your ears can cause neck and shoulder strain; actively depress your shoulder blades away from your ears throughout the exercise.
- Performing partial repetitions limits muscle engagement; ensure you lower your body until your elbows are at approximately a 90-degree angle to achieve a full range of motion.
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What muscles does Bench dip on floor work?
Bench dip on floor primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is Bench dip on floor good for beginners?
Bench dip on floor is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bench dip on floor?
You need Body weight to perform Bench dip on floor. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bench dip on floor?
To increase difficulty, extend your legs further or place your feet on an elevated surface; for less difficulty, bring your feet closer to your glutes. Keep your elbows pointing straight back and tucked close to your body throughout the movement to maximize triceps engagement and protect your shoulder joints. Control both the lowering (eccentric) and lifting (concentric) phases of the movement, avoiding a fast drop to maintain tension on the triceps. Actively depress your shoulder blades (pull them down and back) throughout the exercise to prevent shrugging and ensure proper shoulder stability.
What are common mistakes when doing Bench dip on floor?
Flaring elbows out to the sides reduces triceps activation and puts undue stress on the shoulder joint; instead, keep your elbows tucked in and pointing straight back. Shrugging your shoulders towards your ears can cause neck and shoulder strain; actively depress your shoulder blades away from your ears throughout the exercise. Performing partial repetitions limits muscle engagement; ensure you lower your body until your elbows are at approximately a 90-degree angle to achieve a full range of motion.
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Free · iPhone only · Available on the App Store