Bench Dip on Floor
Gym Exercise Card
Equipment
The bench dip on the floor is an upper body strength exercise focusing primarily on the triceps. It involves lowering and raising your body using your arms with a bench for support. This exercise helps improve arm strength and can be done using body weight, making it versatile for different fitness levels.
How to do it
- Sit on the edge of the bench with your hands gripping the edge beside your hips.
- Extend your legs out in front of you, keeping your feet together and heels on the floor.
- Lower your body by bending your elbows until your arms are at about a 90-degree angle.
- Push through your palms to raise your body back to the starting position.
- Repeat for the desired number of repetitions while keeping your elbows close to your body.
Muscles worked
Primary Triceps Brachii
Secondary Deltoid Anterior Pectoralis Major Sternal Head
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.