How to do the Bench Dip On Floor
Bench Dip On Floor is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Bench Dip On Floor demonstration · © GymiaFit
Bench Dip On Floor at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Bench Dip On Floor step by step
- 1Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Lower your body by bending your elbows until your upper arms are parallel to the floor.
- 4Push yourself back up to the starting position by straightening your arms.
- 5Repeat for the desired number of repetitions.
Bench Dip On Floor — questions
What muscles does the Bench Dip On Floor work?
The Bench Dip On Floor primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Bench Dip On Floor?
None — the Bench Dip On Floor uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bench Dip On Floor suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Bench Dip On Floor?
Bench Dip (knees Bent), Elbow Dips, Handstand Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bench Dip On Floor demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.