Bench Dip On Floor Version 2

Body Part: Upper Arms

Muscle: Triceps

Equipment: Body Weight

Bench Dip On Floor Version 2 is a bodyweight triceps exercise performed with the hands on a bench behind the body and the legs extended in front. The position looks simple, but the lever is long and the shoulders have to stay organized, so every rep depends on a steady setup rather than on speed or momentum.

The main training effect is elbow extension for the triceps brachii, with the anterior deltoids, chest, forearms, and trunk helping to stabilize the body. Because the feet stay on the floor, the exercise becomes a useful bridge between a beginner-supported dip and a more demanding straight-leg dip variation.

Setup matters here. The hands need to be planted firmly on the bench edge, the shoulders should stay down and back enough to avoid collapsing into the joint, and the torso should stay tall as the hips move. If the bench is too far behind you or the hands are too wide, the bottom position can turn into a shoulder test instead of a triceps exercise.

Each repetition should lower the hips under control, then press the body back up by extending the elbows. A smooth eccentric makes the movement safer and keeps tension on the triceps, while a sloppy drop usually shifts stress into the shoulders and elbows. Use a range of motion you can repeat without losing the shape of the support position.

This exercise fits well in arm-focused sessions, bodyweight circuits, or accessory work when you want direct triceps loading without external weight. It can be a solid option for home training, but it is not the best choice for lifters who feel pinching in the front of the shoulder or cannot keep their scapulae controlled through the bottom half of the rep.

If the movement feels right, you should feel the back of the arms working hard while the torso stays steady and the shoulders remain controlled. If you need to make it easier, reduce the depth or bend the knees more. If you need to make it harder, slow the lowering phase and keep the legs straighter so the triceps must do more of the work.

Instructions

• Sit on the floor in front of a sturdy bench and place your palms on the bench edge behind your hips, about shoulder-width apart, with your fingers pointing forward.
• Slide your hips just in front of the bench, extend your legs out in front of you, and rest your heels on the floor so your body is supported by your hands and feet.
• Lift your chest, keep your ribs stacked over your pelvis, and set your shoulders down away from your ears before you start the first rep.
• Straighten your elbows to lock out the top position without shrugging or over-arching your lower back.
• Bend your elbows and lower your hips toward the floor in a slow, controlled arc while keeping your upper arms close to your sides.
• Keep the torso tall and the elbows pointing mostly back, not flaring wide, as you descend.
• Lower only as far as your shoulders stay comfortable and the front of the shoulder stays out of the way.
• Press firmly through your palms to extend the elbows and raise your hips back to the starting height.
• Exhale as you press up, inhale on the way down, and reset your shoulders before the next repetition.

Tips & Tricks

• Keep your palms anchored on the bench edge so the wrists do not fold back as you lower.
• If the front of the shoulder feels pinched, shorten the depth before you try to add more reps.
• A slight bend in the knees makes the movement easier; straighter legs increase the lever and make the triceps work harder.
• Do not let your hips drift too far in front of the bench, or the bottom position becomes harder to control.
• Keep the elbows tracking mostly behind you so the work stays on the triceps instead of turning into a wide-shoulder press.
• A slower lowering phase usually improves the exercise more than chasing extra speed or extra reps.
• Stop one rep before your shoulders shrug or your ribs flare, because that is where form usually breaks down.
• If your hands slip on the bench, use a firmer surface or reposition before continuing the set.

Frequently Asked Questions

What muscles does Bench Dip On Floor Version 2 train most?

The triceps are the main driver, with the front delts, chest, forearms, and core helping stabilize the body.

Is Bench Dip On Floor Version 2 easier than a straight-leg dip?

Usually yes. Keeping the feet on the floor shortens the lever and makes it easier to control the rep.

How far should I lower on Bench Dip On Floor Version 2?

Lower only until your shoulders still feel organized and comfortable. If the front of the shoulder starts to pinch, cut the range short.

Why do my shoulders bother me on this exercise?

This movement loads the shoulder in extension, so too much depth, flared elbows, or shrugged shoulders can create irritation quickly.

Should my knees stay straight the whole time?

No. Straight legs make the exercise harder, but bending the knees is a clean way to reduce the load and keep the rep smooth.

What is the best way to make this exercise harder?

Slow the lowering phase, keep the torso tall, and keep the legs straighter so the triceps have to carry more of the load.

What should I feel if my form is right?

You should feel a strong triceps contraction and steady body support, not a lot of shoulder wobble or low-back arching.

Can I use Bench Dip On Floor Version 2 for triceps growth?

Yes. It works well as bodyweight triceps volume when you keep the reps controlled and stop before the shoulders lose position.