Male model ex_VHZQ27

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Upper Arms · Body Weight

Bench Dip on Floor

intermediatestrength

Bench Dip on Floor is an intermediate compound strength exercise that works the triceps (upper arms), with the chest and shoulders assisting. It needs only a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Triceps · triceps brachii

Secondary muscles

Chest · pectoralis major
Shoulders · deltoids

How to do Bench Dip on Floor

Sit on a bench and place your hands on its edge near your hips.
Walk your feet out, extend your legs, shift your weight on heels, and take your hips off the bench while holding the bench with straight arms.
Lower your hips down by folding your arms and legs.
As your arms form a 90-degree angle, raise your hips and repeat.

Form tips

Keep your elbows pointed backward and close to your body to engage your triceps effectively.
Engage your core and glutes to keep your body stable.
Keep your shoulders down and away from your ears to avoid strain and ensure proper alignment.

Bench Dip on Floor alternatives

Triceps Dip Machine

Triceps · beginner

Barbell Jm Bench Press

Triceps · intermediate

Close Grip Barbell Bench Press (Variation 2)

Triceps · intermediate

Close Grip Barbell Bench Press

Triceps · intermediate

More triceps exercises

Dip on Floor With Chair

Triceps · beginner

Floor Tricep Dip

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Bench Dip (Knees Bent)

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Bench Triceps Dip Straight Legs

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Dip Leg Raise on Couch

Triceps · intermediate

Barbell Reverse Close Grip Bench Press

Triceps · intermediate

Incline Diamond Push Up on Bench

Triceps · intermediate

Barbell Hooklying Bench Press Close Elbows

Triceps · intermediate

Bench Dip on Floor FAQ

What muscles does Bench Dip on Floor work?

Bench Dip on Floor mainly works the triceps in the upper arms (triceps brachii). The chest and shoulders work as secondary muscles.

What equipment do you need for Bench Dip on Floor?

You need only a bench.

How many sets and reps of Bench Dip on Floor should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bench Dip on Floor good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Bench Dip on Floor burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Bench Dip on Floor?

Other exercises for the triceps include Triceps Dip Machine, Barbell Jm Bench Press, Close Grip Barbell Bench Press (Variation 2) and Close Grip Barbell Bench Press.

For developers

Use Bench Dip on Floor in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_VHZQ27" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_VHZQ27",
  "name": "Bench Dip on Floor",
  "model": "male",
  "target": "Triceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_VHZQ27/mp4-720.mp4?…",
    "poster": "https://…/ex_VHZQ27/poster.jpg?…"
  }
}