Bench Dip On Floor
Bench Dip On Floor Exercise Description
Bench Dip on floor is a bodyweight triceps exercise performed in a bench‑dip position with your hands on the floor behind you. It primarily trains elbow extension through the triceps brachii, with assistance from the anterior deltoids and pectorals to stabilize the shoulder. The movement is a controlled hip-lowering and pressing action while keeping the torso close to the hands to limit excessive shoulder extension. Proper setup emphasizes neutral spine, wrists under shoulders, and steady scapular control (depression and slight retraction) to keep the shoulders from drifting forward. Use a comfortable range of motion—typically to about a 90‑degree elbow bend—while maintaining smooth, controlled tempo and consistent hand pressure through the heels of the palms.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Serratus Anterior, 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: Deep 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 hands on the floor just outside your hips; fingers point forward or slightly out.
– Position wrists under or slightly behind the shoulders; brace lightly, chest open, shoulders down and back.
– Press through the heels of your hands to lift your hips a few inches, keeping your hips close to your hands.
– Lower by bending your elbows straight back, staying tall through the chest and keeping elbows near your sides.
– Descend until elbows approach 90 degrees or to a comfortable depth without the shoulders rolling forward.
– Press evenly through your palms to extend the elbows and return to the top; avoid driving the motion with your legs.
– Keep neck neutral, ribs stacked over pelvis, and shoulder blades controlled (no shrugging or winging).
– Maintain a smooth, controlled cadence and consistent alignment on each repetition.
Bench Dip On Floor Tips
‘- Place your hands on the floor just outside your hips with fingers pointing forward or slightly out to set your base.
– Position your wrists under or only slightly behind your shoulders to stay in a stronger pressing position.
– Keep your hips close to your hands as you lift and lower to limit excessive shoulder extension.
– Lower by bending your elbows straight back and keeping them near your sides rather than flaring out.
– Open your chest with shoulders down and back, avoiding the shoulders rolling forward as you descend.
– Stop your range around a 90-degree elbow bend or earlier if needed to stay comfortable and controlled.
– Press evenly through the heels of your palms to extend your elbows instead of pushing with your legs.
– Keep a neutral spine with neck relaxed and ribs stacked over your pelvis throughout the set.
– Actively control your shoulder blades—no shrugging or winging—to maintain stable shoulders.
– Use a smooth, controlled tempo on every rep, maintaining the same alignment from start to finish.
Bench Dip On Floor Beginner Introduction
Bench Dip on floor is a bodyweight movement that targets the triceps while the body is supported behind on the hands. The setup resembles a traditional dip, but with the palms resting on the ground rather than on a bench. As the hips travel down and then press back up, the back of the arms handles most of the work, with help from the front shoulders and chest for shoulder stability. The torso stays close to the hands so the shoulders do not drift too far behind the body.
Throughout the motion, the wrists sit roughly under the shoulder joints, the spine stays aligned, and the shoulder blades stay gently anchored rather than lifting toward the ears or popping away from the ribcage. The elbows bend and straighten in a smooth, steady rhythm, usually to around a right angle at the bottom. Pressure runs through the base of the palms instead of the legs driving the effort, giving this variation a clear emphasis on controlled arm strength and shoulder organization.