How to Do the Bench Dip On Floor
Beginner arms exercise — bodyweight.
The Bench Dip On Floor is a beginner-level arms exercise that works several muscles together, led by the triceps, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Triceps
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Compound
How to perform it
- 1Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Lower your body by bending your elbows until your upper arms are parallel to the floor.
- 4Push yourself back up to the starting position by straightening your arms.
- 5Repeat for the desired number of repetitions.
How to program the Bench Dip On Floor
- Do the Bench Dip On Floor early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Bench Dip On Floor alternatives
No space? These train the same triceps, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Bench Dip On Floor is rated beginner. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Bench Dip On Floor with a move for the opposing muscles — the Incline Reverse-Hands Push-Up (biceps) or the Reverse Hands Push-Up (Bar) (biceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Bench Dip On Floor can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Bench Dip On Floor automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Bench Dip On Floor work?
The Bench Dip On Floor primarily targets the triceps within the arms muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Bench Dip On Floor?
None — the Bench Dip On Floor is a bodyweight exercise you can do anywhere, no gym required.
Is the Bench Dip On Floor a compound or isolation exercise?
The Bench Dip On Floor is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.
How many sets and reps of the Bench Dip On Floor should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Bench Dip On Floor good for beginners?
Yes — the Bench Dip On Floor is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Bench Dip On Floor?
Good substitutes that train the same triceps include the Bench Dips (bodyweight), the Dips - Triceps Version (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.
Can I do the Bench Dip On Floor at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
