Bench dip on floor
- Zielmuskel
- Triceps Brachii
- Synergistenmuskeln
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Strength
The bench dip on floor is a bodyweight triceps exercise that primarily targets the triceps brachii, with help from the front shoulders, upper and lower chest, lats, and the levator scapulae. With your hands on a bench or sturdy edge and your feet out on the floor, it builds pushing strength and locks out the elbows using only your body weight, making it an easy at-home or gym finisher.
Bench dip on floor: So führst du sie aus
- 1Sit on the front edge of a bench and place your hands next to your hips, fingers pointing forward and gripping the edge.
- 2Slide your hips off the bench so your weight is supported on your hands, and walk your feet out in front of you on the floor.
- 3Straighten your legs with a slight bend in the knees, keeping your heels on the floor and your back close to the bench.
- 4Brace your core and pull your shoulders down and back so your chest stays open and tall.
- 5Bend your elbows straight back to lower your hips toward the floor until your upper arms are roughly parallel to the ground.
- 6Keep your elbows tucked in line with your wrists, not flaring out to the sides, as you descend under control.
- 7Press through your palms and extend your elbows to drive your body back up until your arms are nearly straight.
- 8Complete your reps, then place your hips back on the bench to finish.
Technik-Tipps
- Keep your hips close to the bench throughout the rep so the load stays on your triceps rather than drifting onto your shoulders.
- Lower only until your upper arms reach parallel; going deeper strains the shoulder joint with little extra triceps benefit.
- Control the tempo on the way down and pause briefly at the bottom to keep tension on the triceps and avoid bouncing.
- To make it harder, walk your feet further out or rest your heels on a second bench; to make it easier, bend your knees more and bring your feet closer in.
Häufige Fehler
- Letting your hips drift forward away from the bench, which shifts the load onto the front shoulders and increases shoulder strain.
- Flaring the elbows out to the sides instead of driving them straight back, which stresses the shoulder joint and takes tension off the triceps.
- Dropping too low at the bottom, which overstretches the front of the shoulder and raises the risk of injury.
- Using leg drive to bounce out of the bottom, which cheats the rep and reduces the work done by the triceps.
- Shrugging the shoulders up toward the ears, which loads the neck and collapses the chest instead of keeping a stable, open posture.
Häufig gestellte Fragen
What muscles does the bench dip on floor work?
It primarily works the triceps brachii, with the front deltoids, upper and lower chest, lats, and the levator scapulae assisting to stabilise and move your body weight.
Is the bench dip on floor good for beginners?
Yes. Because your feet stay on the floor, you can keep your knees bent and feet close in to reduce the load, then progress by straightening your legs and walking your feet further out as you get stronger.
How low should I go on a bench dip?
Lower until your upper arms are about parallel to the floor. Going deeper puts the front of the shoulder under heavy stretch and adds injury risk without working the triceps much harder.
How many sets and reps should I do?
For most lifters, 3–4 sets of 10–15 reps works well as a triceps builder or finisher. Add reps or move your feet further out once a set feels easy.
What's a good alternative to the bench dip on floor?
A parallel-bar dip is a tougher bodyweight progression that hits the same triceps and chest pattern, while keeping your knees bent on the floor is an easier regression of the same movement.
