Chest · Bodyweight
Bench Dip on Floor
How to do the bench dip on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Sit on the floor with your hands flat behind you, fingers facing forward, and legs extended out front. Lift your hips off the floor and bend your elbows to lower your body, then press back up through your hands until your arms are straight.
- 1Feel your triceps and lower chest work as you lower and press up
- 2Keep your shoulders down and elbows pointing back
- 3Lower until your elbows reach about 90 degrees, then press up
Common mistakes
- Avoid flaring your elbows or letting your shoulders roll forward
- Do not dip so low it stresses your shoulders
- Do not push through your heels; keep the work in your arms
Muscles worked
The bench dip on floor mainly works the lower chest, triceps, and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the bench dip on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.