Bench Dip On Floor
Bench Dip On Floor Exercise Description
The bench dip on floor is a bodyweight push exercise that emphasizes elbow extension to target the triceps brachii. With hands on a stable bench behind you and feet on the floor, your body lowers and rises by bending and straightening the elbows while the torso stays close to the bench. Secondary contributors include the pectoralis major and anterior deltoid, with the scapular stabilizers (notably the lower trapezius and serratus anterior) helping maintain shoulder position. The key technical focus is controlled elbow motion with the shoulders kept down and back to avoid excessive forward glide of the humeral head. Expect a strong triceps stimulus when you keep the forearms vertical, elbows tracking close to the torso, and a neutral head and spine throughout the range.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Serratus Anterior, Trapezius - Lower 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: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Bench Dip On Floor Exercise
‘- Sit on the bench edge, hands next to hips gripping the bench, fingers forward, arms straight.
– Walk feet forward so heels are on the floor and knees are comfortably bent; slide hips just off the bench, torso close to the edge.
– Set position: brace lightly, keep chest open, depress and gently retract the shoulder blades; stack shoulders over wrists.
– Lower under control by bending elbows straight back; keep forearms vertical and elbows close to your sides.
– Descend until elbows are about 90 degrees or upper arms are roughly parallel to the floor, without letting shoulders roll forward.
– Press through your palms to extend the elbows and return to the start; finish tall without forcefully locking out.
– Maintain a neutral neck, avoid shrugging, flared elbows, or letting hips drift away from the bench.
Bench Dip On Floor Tips
‘- Keep your torso close to the bench so your hips don’t drift away as you lower and press.
– Stack your shoulders directly over your wrists before you start and maintain that alignment throughout.
– Depress and gently retract your shoulder blades to keep the shoulders “down and back” as you move.
– Lower under control by bending the elbows straight back, keeping them close to your sides.
– Keep your forearms as vertical as possible to emphasize elbow extension and triceps involvement.
– Descend only until your elbows are about 90 degrees or your upper arms are roughly parallel to the floor.
– Avoid letting your shoulders roll forward at the bottom of the dip.
– Press through your palms to straighten the elbows and finish tall without forcefully locking out.
– Maintain a neutral neck and spine, avoiding shrugging or flaring the elbows.
Bench Dip On Floor Beginner Introduction
The bench dip on floor is a bodyweight pushing movement that highlights bending and straightening at the elbows while the body is supported between a bench and the feet. Hands rest on the bench behind the hips, feet are planted on the ground, and the hips hover just off the bench so the torso travels up and down close to the edge. The rise and descent come mainly from the arms rather than swinging through the legs or letting the body drift away from the bench.
This exercise places the main workload on the triceps, with added help from the chest, shoulders, and the muscles that steady the shoulder blades. The motion emphasizes a steady tempo, with the shoulders gently drawn down and slightly back so the upper arm bone does not slide forward at the front of the joint. Forearms stay roughly underneath the shoulders and the elbows remain near the ribs, while the head and spine follow a natural, aligned posture throughout the movement.