No bench needed. Dip straight off the floor.
Keep elbows pointing back, not out. Keep your hips lifted so the triceps stay loaded.
From the crab position, every rep is your triceps straightening your arms against your own bodyweight, with the chest assisting as you press back to lockout. Because the range is set by how far your hips drop, it scales naturally to wherever you are today. It is the most accessible dip variation going, no bench, no bars, no excuses.
Floor dips have a shorter range because the ground stops your hips early, which makes them the gentler entry point. Bench dips deepen the stretch and raise the difficulty, so progress from floor to bench as you get stronger.
Your shoulders are likely rolling forward as you sink, or your elbows are winging out sideways. Keep the chest proud, let the elbows travel straight back, and cut the depth until that holds.
Walk your feet further out or straighten your legs to shift more bodyweight onto your arms. Slow lowering phases and a pause at the bottom add plenty before you need anything else.
