Bench dip on floor
Expert Advice
Keep your elbows pointed backwards and close to your body to maximize triceps engagement and reduce shoulder strain.
How-to-do Steps
- Sit on the floor with your legs extended in front of you.
- Place your hands behind you, fingers facing towards your feet.
- Lift your hips off the floor by straightening your arms.
- Lower your body by bending your elbows until your arms form a 90-degree angle.
- Push back up to the starting position.
- Repeat for the desired number of repetitions.
Track Bench dip on floor in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Bench dip on floor primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps60%
Secondary
Shoulders10%
Lats10%
Traps10%
Chest10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What does Bench dip on floor work?
This exercise directly targets your triceps, with secondary activation in your shoulders, lats, traps, and chest. It is one of the most popular triceps exercises and requires no equipment at all.
Is Bench dip on floor good for beginners?
Yes. Bench dip on floor uses a simple movement pattern that does not require advanced coordination. It requires no equipment, so you can do it anywhere. Focus on controlled reps and good form before worrying about speed or volume.
How many sets and reps should I do for Bench dip on floor?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
