Bench Dip On Floor

Beginner

Triceps

Body Weight

Bench Dip On Floor turns pure bodyweight leverage into elbow strength that finishes presses — built for your first months of training.

How to do Bench Dip On Floor

Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
Slide your butt off the bench, supporting your weight with your hands.
Lower your body by bending your elbows until your upper arms are parallel to the floor.
Push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Bodyweight Arm Exercises All Bodyweight Exercises

Bench Dip On Floor Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.

Common Bench Dip On Floor Mistakes

Shortening the range as soon as the set gets hard

End the set on the last full-range rep instead of grinding out halves.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Bench Dip On Floor

Harder progression

Barbell Incline Reverse-grip Press

Swap Bench Dip On Floor For

Band Side Triceps Extension

Cable One Arm Tricep Pushdown

Ez Barbell Seated Triceps Extension

Bench Dip On Floor — Frequently Asked Questions

How do you do the Bench Dip On Floor?

Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. Slide your butt off the bench, supporting your weight with your hands. Lower your body by bending your elbows until your upper arms are parallel to the floor. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Bench Dip On Floor work?

The Bench Dip On Floor primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Bench Dip On Floor should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Bench Dip On Floor good for beginners?

Yes. The Bench Dip On Floor is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Bench Dip On Floor?

Try the Band Side Triceps Extension, Cable One Arm Tricep Pushdown or the Ez Barbell Seated Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.