Upper Arms Exercise · Body Weight
Bench Dip On Floor
- Category
- Upper Arms
- Equipment
- Body Weight
- Target
- Triceps
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Bench Dip On Floor is a compound upper arms movement designed to train the Triceps with direct engagement of the Shoulders.
Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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
- Sit at the edge of a bench or chair, hands gripping the edge with fingers pointed forward.
- Shift your hips off the bench, carrying your body weight through your hands.
- Bend your elbows to lower yourself down until your upper arms are level with the floor.
- Straighten your arms to press yourself back up to the top.
- Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety.
Common Mechanical Mistakes & Form Errors to Avoid
- Excessive Elbow Flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.
- Loss of Scapular Retraction: Allowing shoulder blades to slide forward off the bench shifts mechanical tension off the pectorals onto the delicate anterior deltoids.
- Bouncing Off the Sternum: Using ribcage recoil to bounce the load bypasses the critical bottom turnaround stretch where muscle protein signaling is highest.
Proper Breathing Patterns & Core Engagement
Inhale deeply during the lowering (eccentric) phase while pinning shoulders back. Exhale forcefully through the concentric pressing phase past the friction zone.
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Injury Modification & Joint Safety
Lifters with anterior shoulder impingement or AC joint inflammation should restrict elbow flare to 45–60 degrees or substitute with neutral-grip dumbbell presses. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.
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 Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
Equipment Alternatives
Don't have body weight? These target the same triceps with different equipment.
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Cable Alternate Triceps Extension
Dumbbell Close Grip Press
FAQ
- What muscles does the Bench Dip On Floor work?
- The Bench Dip On Floor primarily targets the triceps as the primary agonist. Synergist assistance is provided by the chest along with the shoulders. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Bench Dip On Floor?
- The Bench Dip On Floor is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Bench Dip On Floor?
- The most frequent error is excessive elbow flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Bench Dip On Floor?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- 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 Band Side Triceps Extension targets the same triceps using band instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.