Bench Dip On Floor

Bench Dip On Floor Exercise Description

A bench dip on the floor is a bodyweight triceps exercise performed with the hands on the ground behind the hips. The primary mover is the triceps brachii through elbow extension, with assistance from the anterior deltoids and pectoral muscles, while the scapular stabilizers help maintain shoulder position. You’ll support your body with straight arms, lower by bending the elbows, then press back up, keeping the torso close to the hands. Key technique points include a neutral spine, shoulders “down and back” (scapular depression and retraction), wrists stacked under the shoulders, and elbows tracking mostly backward. Limit the depth to roughly a 90-degree elbow bend to avoid excessive shoulder extension and maintain control throughout the movement.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Lateral Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
Stabilizing Muscles: Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bench, Bodyweight
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Single-joint
Muscle Location: Outer Tricep
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Male

How To Do The Bench Dip On Floor Exercise

‘- Sit on the floor with knees bent, feet flat, and heels hip-width apart.
– Place hands on the floor just outside the hips, fingers pointing toward the feet (or slightly outward).
– Stack wrists under shoulders; spread the fingers and grip the floor with the whole hand.
– Set posture: chest open, ribs down, shoulder blades gently retracted and depressed; neck neutral.
– Press through the palms to lift the hips a few inches, creating tension through the arms and shoulders.
– Bend the elbows straight back, keeping forearms as vertical as possible and the back close to the hands.
– Lower under control until elbows are about 90 degrees (or before shoulder position is compromised).
– Avoid shrugging or letting the shoulders roll forward; keep the chest open.
– Press evenly through the palms to extend the elbows and return to the start without forcefully locking out.
– Keep hips moving straight up and down; breathe steadily throughout.

Bench Dip On Floor Tips

‘- Sit with knees bent, feet flat, and heels hip-width apart before starting the movement.
– Place your hands on the floor just outside your hips with fingers pointing toward your feet (or slightly outward).
– Stack your wrists directly under your shoulders and spread your fingers, gripping the floor with the whole hand.
– Keep your chest open, ribs down, and neck neutral to maintain a neutral spine.
– Gently retract and depress your shoulder blades to keep the shoulders “down and back.”
– Press through your palms to lift your hips a few inches, creating tension through the arms and shoulders.
– Bend your elbows straight back, keeping your forearms as vertical as possible and your back close to your hands.
– Lower under control only until your elbows are about 90 degrees, or stop sooner if your shoulder position starts to change.
– Avoid shrugging or letting your shoulders roll forward; keep the chest open throughout the movement.
– Press evenly through your palms to extend your elbows and return to the start without forcefully locking out.
– Keep your hips moving straight up and down, and breathe steadily throughout each rep.

Bench Dip On Floor Beginner Introduction

A bench dip on the floor is a simple bodyweight move that targets the back of the upper arms while also involving the front of the shoulders and chest. From a seated position on the ground with bent legs, the hands are placed slightly behind and to the sides of the hips so the arms support much of the body’s weight. The exercise centers on bending and straightening the elbows, raising and lowering the hips while the upper body remains close to the hands.

The main effort comes from the triceps as the arms push the body upward, with the muscles around the shoulder blades working to keep the shoulders steady. A tall, natural posture through the spine and relaxed, low shoulders helps create a strong base for the movement. The wrists sit roughly under the shoulders, and the elbows travel mostly backward rather than flaring out. The descent usually stops when the elbow joint forms about a right angle, which encourages controlled motion and reduces strain on the shoulders.