Bench Dip On Floor

Place hands on the floor behind you. Bend your elbows to lower your hips, then press back up. Keep your shoulders down away from your ears.

Quick facts

Primary and secondary muscle groups targeted by this movement.

triceps

front shoulders

What you need and how to position yourself before starting.

benchbody weight

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on the floor with your legs extended in front of you.
- Place your hands behind you on the floor, fingers pointing towards your feet, and position them shoulder-width apart.
Step 2Position Your Feet
- Bend your knees and place your feet flat on the floor, hip-width apart.
- Your heels should be close to your body, and your toes should point forward.
Step 3Engage Your Core
- Before starting the dip, engage your core muscles to stabilize your body.
- Keep your shoulders down and away from your ears.
Step 4Lower Your Body
- Slowly bend your elbows to lower your body towards the floor.
- Keep your elbows close to your body and lower until your arms form a 90-degree angle.
Step 5Push Back Up
- Press through your palms to straighten your arms and lift your body back to the starting position.
- Ensure that your shoulders remain stable and do not shrug during the movement.
Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each dip.
- Focus on controlled movements rather than rushing through the exercise.
Step 7Finish the Exercise
- After completing your reps, carefully sit back down on the floor.
- Take a moment to stretch your arms and shoulders to cool down.