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All exercises

Bench dip on floor

Beginner

Bench dip on floor is a compound bodyweight exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
  2. 2Slide your butt off the bench, supporting your weight with your hands.
  3. 3Lower your body by bending your elbows until your upper arms are parallel to the floor.
  4. 4Push yourself back up to the starting position by straightening your arms.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Weighted bench dipWeight plate
  • Lever seated dipMachine
  • Assisted triceps dip (kneeling)Machine
  • Lever overhand triceps dipMachine
  • Bench dip (knees bent)Bodyweight
  • Triceps dip (bench leg)Bodyweight

Easier variations

  • Assisted triceps dip (kneeling)Machine

Harder variations

  • Weighted bench dipWeight plate
  • Exercise ball dipOther
  • Reverse dipBodyweight
  • Triceps dip (between benches)Bodyweight
Logged today · 2 min restBench dip on floor

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