How to Do Bench Dip On Floor

Bench Dip On Floor is a triceps exercise using bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Triceps

Equipment

Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bench Dip On Floor

  1. 01Sit on the floor with the heels of the palms resting on the edge of a bench and fingers facing the glutes.
  2. 02Extend the legs forward with heels on the floor and lift the hips so the weight is supported by the arms.
  3. 03Inhale and bend the elbows to lower the hips toward the floor until the upper arms are parallel to the bench.
  4. 04Drive through the palms to extend the elbows and return the torso to the starting position.
  5. 05Squeeze the triceps at the top of the movement while keeping the chest open and proud.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bench Dip On Floor

Primary Stabiliser Inactive

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Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows pointing directly backward to prevent excessive internal rotation or strain on the front of the shoulder capsule.

Same coaching engine used inside the A90 app

05 / FAQ

Bench Dip On Floor questions

What muscles does Bench Dip On Floor work?

Bench Dip On Floor is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Bench Dip On Floor correctly?

Sit on the floor with the heels of the palms resting on the edge of a bench and fingers facing the glutes. Extend the legs forward with heels on the floor and lift the hips so the weight is supported by the arms. Inhale and bend the elbows to lower the hips toward the floor until the upper arms are parallel to the bench. Drive through the palms to extend the elbows and return the torso to the starting position. Squeeze the triceps at the top of the movement while keeping the chest open and proud.

What is the A90 coach tip for Bench Dip On Floor?

Keep the elbows pointing directly backward to prevent excessive internal rotation or strain on the front of the shoulder capsule.

Is Bench Dip On Floor suitable for beginners?

Bench Dip On Floor is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Bench Dip On Floor?

Bench Dip On Floor uses bench.

A90 Intelligence

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