What muscles do bench dips on the floor work?

Bench dips on the floor primarily target the triceps, helping to build upper arm strength. They also engage the chest, shoulders, and core muscles for stability, making it a compound movement for upper body training.

Do I need a bench to perform bench dips on the floor?

While a sturdy bench is ideal, you can use any stable elevated surface such as a step, low table, or plyo box. If no equipment is available, you can opt for floor tricep dips using just your body weight.

Are bench dips on the floor suitable for beginners?

Yes, beginners can safely perform bench dips as long as they start with bent knees to reduce load on the arms and shoulders. Focus on proper form and control rather than speed to avoid strain.

What are common mistakes to avoid with bench dips on the floor?

Avoid flaring your elbows out too far, as this can place undue stress on the shoulders. Also, keep your hips close to the bench and maintain a straight wrist position to prevent joint discomfort.

How many sets and reps should I do for bench dips on the floor?

For general strength, aim for 3 sets of 8–12 controlled repetitions. Beginners may start with fewer reps and gradually increase as strength improves, while advanced users can add more sets or use weighted variations.

What safety tips should I follow when doing bench dips on the floor?

Warm up your shoulders and triceps before starting, and avoid dipping too low to prevent shoulder impingement. Ensure the bench or surface is stable and non-slip to reduce the risk of accidents.

Are there variations of bench dips on the floor to make them easier or harder?

To make them easier, keep your knees bent and feet flat on the floor. For a greater challenge, extend your legs fully or elevate your feet on another bench, and advanced lifters can add weight with a plate on their lap.

Bench Dip on Floor

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Bodyweight

Exercise Type

Reps Only

How To Do

Sit on the edge of a bench with your hands gripping the edge and legs extended straight, heels on the floor. Slide your hips off the bench, then lower your body by bending your elbows until your upper arms are parallel to the floor, keeping elbows close to your sides. Press through your palms to return to the starting position.

Step-by-Step Instructions

Sit on the edge of a sturdy bench with your hands gripping the edge, fingers pointing forward. Your legs should be extended straight out in front of you with your heels resting on the floor.
Slide your hips off the bench, keeping your arms straight and supporting your body weight with your hands.
Slowly lower your body by bending your elbows until your upper arms are parallel to the floor. Keep your elbows close to your body throughout the movement.
Push through your palms to straighten your arms and return to the starting position.
Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Bench Dip (Knees Bent)

Triceps

Bench

Triceps Dips (Floor)

Triceps

Bodyweight

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Barbell Close-Grip Bench Press

Triceps

Bench • Barbell

Frequently Asked Questions

What muscles do bench dips on the floor work?: Bench dips on the floor primarily target the triceps, helping to build upper arm strength. They also engage the chest, shoulders, and core muscles for stability, making it a compound movement for upper body training.
Do I need a bench to perform bench dips on the floor?: While a sturdy bench is ideal, you can use any stable elevated surface such as a step, low table, or plyo box. If no equipment is available, you can opt for floor tricep dips using just your body weight.
Are bench dips on the floor suitable for beginners?: Yes, beginners can safely perform bench dips as long as they start with bent knees to reduce load on the arms and shoulders. Focus on proper form and control rather than speed to avoid strain.
What are common mistakes to avoid with bench dips on the floor?: Avoid flaring your elbows out too far, as this can place undue stress on the shoulders. Also, keep your hips close to the bench and maintain a straight wrist position to prevent joint discomfort.
How many sets and reps should I do for bench dips on the floor?: For general strength, aim for 3 sets of 8–12 controlled repetitions. Beginners may start with fewer reps and gradually increase as strength improves, while advanced users can add more sets or use weighted variations.
What safety tips should I follow when doing bench dips on the floor?: Warm up your shoulders and triceps before starting, and avoid dipping too low to prevent shoulder impingement. Ensure the bench or surface is stable and non-slip to reduce the risk of accidents.
Are there variations of bench dips on the floor to make them easier or harder?: To make them easier, keep your knees bent and feet flat on the floor. For a greater challenge, extend your legs fully or elevate your feet on another bench, and advanced lifters can add weight with a plate on their lap.