Bench Dip on Floor - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bench Dip on Floor

Step by step instructions, muscle activation and variants for the Bench Dip on Floor.

EasyTriceps

About this exercise

The bench dip on floor is a bodyweight triceps exercise performed with hands placed on the edge of a bench behind you and feet flat on the floor. Keeping the feet on the floor (rather than elevated) reduces the load, making it a beginner-friendly variation of the bench dip that still effectively targets the triceps.

How to Perform

  • Sit on the edge of a flat bench and place your hands next to your hips, fingers pointing forward
  • Slide your hips off the bench and walk your feet forward until your legs are nearly straight, feet flat on the floor
  • Lower your body by bending your elbows to roughly 90 degrees, keeping your back close to the bench
  • Press through your palms to straighten your arms and return to the starting position
  • Keep your elbows pointing straight back throughout the movement
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chestTrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Bench Dip on Floor

The Bench Dip on Floor is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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