Bench Dip on floor (VERSION 2)
- Target muscle
- Triceps Brachii
- Synergist muscles
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The Bench Dip on floor (VERSION 2) is a bodyweight pushing exercise that primarily targets the triceps brachii, with help from the front deltoids, chest (clavicular and sternal heads), lats, teres major, and levator scapulae. Performed with your hands on a bench or edge behind you and your heels on the floor, it builds pressing strength and triceps size with no equipment.
How to do the Bench Dip on floor (VERSION 2)
- 1Sit just in front of a sturdy bench or low edge and place your hands on it behind you, shoulder-width apart, with your fingers pointing toward your body.
- 2Walk your feet out and rest your heels on the floor, then press through your hands to lift your hips clear of the bench with your arms extended.
- 3Set your shoulders down away from your ears and keep your chest tall and your torso close to the bench.
- 4Lower your hips straight down by bending your elbows back, keeping them tucked close to your body rather than flaring out to the sides.
- 5Descend until your elbows reach about a 90° angle, keeping your back near the bench the whole way down.
- 6Press back up by straightening your elbows, driving through your palms until your arms are nearly fully extended.
- 7Stop just short of locking out to keep tension on the triceps, then begin the next rep.
- 8Complete your reps, then lower your hips, sit back, and release your hands under control.
Form tips
- Keep your hips close to the bench throughout the set so the load stays on the triceps instead of drifting onto the shoulders.
- Drive your elbows straight back rather than letting them flare out to the sides, which protects the shoulder joint and keeps the triceps loaded.
- Move slowly and under control on the way down — a 2–3 second lowering phase builds more triceps tension than dropping fast.
- Don't sink too low: stop once your upper arms are about parallel to the floor, before you feel any strain in the front of the shoulder.
- Make it harder by walking your heels farther out or elevating your feet, and easier by bending your knees and bringing your feet closer in.
Common mistakes
- Letting the elbows flare out to the sides, which shifts stress to the shoulder joint and takes load off the triceps.
- Shrugging the shoulders up toward the ears, which strains the neck and shoulders instead of working the target muscles.
- Only lowering a few inches, which shortens the range of motion and reduces how much the triceps actually do.
- Letting the hips drift forward away from the bench, which reduces triceps tension and over-stretches the front of the shoulder.
- Using a wobbly or unsecured bench, which can slide out and cause a fall.
Frequently asked questions
What muscles does the Bench Dip on floor (VERSION 2) work?
It primarily works the triceps brachii, with the front deltoids, chest (clavicular and sternal heads), lats, teres major, and levator scapulae assisting as synergists.
Is the floor bench dip good for beginners?
Yes. Because your heels stay on the floor, it's one of the more accessible dip variations. Beginners can bend their knees and keep their feet close in to lighten the load, then extend the legs as they get stronger.
How do I make the floor bench dip harder?
Walk your heels farther out in front of you or elevate your feet on a second bench or step. Both put more of your bodyweight on the arms, all with body weight only.
How many sets and reps should I do?
For most lifters, 3–4 sets of 10–15 reps works well. Since it is bodyweight, train close to fatigue and adjust difficulty with your foot position rather than chasing low reps.
Where should I feel this exercise?
You should feel it mainly in the back of your upper arms (triceps), with some effort in the front shoulders and chest. Sharp pain in the front of the shoulder usually means your elbows are flaring out too far.
