TETSUBench Dip On Floor
The Bench Dip On Floor is a bodyweight exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
tricepsupper arms
chestshoulders
body weight
How to do the Bench Dip On Floor
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Bench Dip On Floor work?
The Bench Dip On Floor primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Bench Dip On Floor?
None. The Bench Dip On Floor uses your body weight only, so you can do it anywhere.
How many sets and reps of the Bench Dip On Floor should I do?
3 to 4 sets of 10 to 15 controlled reps of the Bench Dip On Floor suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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