Bench Dip on Floor

Bench Dip on Floor

bench dip on the floor

Targeted Muscle Groups

Primary Muscles:

  • Triceps Brachii:
  • Pectoralis Major:

Secondary Muscles:

  • Deltoids:
  • Rhomboids and Trapezius:
  • Core Muscles:
Equipment Needed
  • Bench or Elevated Surface:
  • Mat or Soft Surface (Optional):
How to Do the Bench Dip on Floor: Step-by-Step Guide

Step 1: Set Up Your Position


Step 2: Place Your Feet

Step 3: Adjust Your Hands

Step 4: Engage Your Core

Step 5: Perform the Dip

  • Descent Phase:
  • Ascent Phase:

Step 6: Repeat

Recommended Reps and Sets

  • Beginners:
  • Intermediate:
  • Advanced:

Pro Tips for Success

  • Maintain Proper Form:
  • Control Your Movements:
  • Engage Your Core:
  • Use a Sturdy Surface:

Common Mistakes to Avoid

  • Elbows Flaring Out:
  • Inadequate Depth:
  • Excessive Swinging:
  • Unstable Feet Position:

bench dip on the floor

Bench dip on the floor Video

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