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Exercise 1399 · REF 9RT8oQW

Bench Dip On Floor exercise animation

Bench Dip On Floor

Category
Upper Arms
Equipment
Body Weight
Target
Triceps

Doing bench dips with the feet on the floor instead of elevated removes some of the leverage that makes the exercise harder, which makes it a more approachable regression for anyone whose shoulders aren't ready for the full version. The triceps still do the pressing work near lockout, similar to what a close-grip push-up trains. It's a good starting point before progressing to elevated feet or added weight.

How to Do the Bench Dip On Floor

  1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
  2. Slide your butt off the bench, supporting your weight with your hands.
  3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
  4. Push yourself back up to the starting position by straightening your arms.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Bench Dip On Floor primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Bench Dip On Floor work?
The Bench Dip On Floor primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Bench Dip On Floor?
The Bench Dip On Floor is done with no equipment — just body weight.
What's a good alternative to the Bench Dip On Floor?
If you don't have access to the space or setup it needs, the Assisted Standing Triceps Extension (with Towel) targets the same triceps using assisted instead.