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.
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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 muscles does Bench dip on floor work?
Bench dip on floor primarily targets the Triceps. Secondary muscles involved include Shoulders, Lats, Traps, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bench dip on floor?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bench dip on floor suitable for beginners?
Yes, Bench dip on floor is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
