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Bench Dip on Floor

Bench Dip on Floor

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms
Arms
Muscle Activation
Tricep · Upper Arms
90%
Chest
10%
Equipment
None
Setup / Starting Position
  • Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
  • Place your hands behind you, shoulder-width apart, fingers pointing forward.
  • Press into your hands to lift your hips off the ground.
Exercise Position
  • Keep your elbows slightly bent as you lower your body towards the ground.
  • Avoid shrugging your shoulders or letting your hips drop.
Form & Performance
  • Press through your palms to straighten your arms and lift your body back up to the starting position.
  • Keep your core engaged and back straight throughout the movement.