Bench Dip On Floor

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
2. Place your hands directly under your shoulders with your fingers pointing toward your feet.
3. Lift your hips off the floor so your weight is supported entirely by your hands and feet.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending your elbows until your glutes nearly touch the ground.
2. Maintain a controlled 2-second eccentric (lowering) phase, keeping your elbows tucked back.
3. Exhale and push through your palms to straighten your arms and return to the starting position.
4. Squeeze your triceps hard at the top of the movement for one second.

Form checklist

• Keep your elbows pointing straight back; do not let them flare out to the sides.
• Maintain a 'proud chest' and keep your shoulders retracted and depressed (away from ears).
• Keep your hips close to your hands throughout the entire range of motion.
• Ensure your wrists are comfortable; if you feel strain, slightly turn your fingers outward.

Pro tips

• Focus on 'pushing the floor away' rather than just lifting your hips to maximize triceps recruitment.
• To increase mind-muscle connection, keep your weight on the heels of your palms throughout the set.

Make it harder

• Straighten your legs out in front of you with only your heels touching the floor to increase the resistance.
• Elevate your feet on a small step or sturdy box to shift more body weight onto your upper body.

Frequently asked

What muscles does the bench dip on floor work?

The bench dip on floor primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bench dip on floor?

The bench dip on floor requires no equipment — just your body weight.

Is the bench dip on floor good for beginners?

Yes. The bench dip on floor is a beginner-friendly movement and a strong foundation to build on.

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