Bench Dip on Floor
Description
The bench dip on the floor is a simplified dip variation with hands placed on the floor behind you rather than on a bench. The limited range makes it the easiest dip regression, suitable for beginners building tricep strength.
Equipment Required
Bench Dip on Floor Instructions
- Sit on the floor. Place hands behind you, fingers pointing forward.
- Bend knees with feet flat on the floor.
- Lift your hips off the floor by pressing through your hands.
- Bend your elbows to lower your body.
- Press back up to lockout.
- Keep your back close to your hands.
- Extend legs for more difficulty.
- Aim for 12 to 20 reps.
Bench Dip on Floor Form & Visual
Bench Dip on Floor Benefits
- Easiest dip regression
- No bench needed
- Builds basic tricep strength
- Accessible for beginners
- Floor limits range for safety
- Progresses to bench and bar dips
Bench Dip on Floor Muscles Worked
- Triceps brachii
- Anterior deltoid
- Pectoralis major (lower)
