Bench dip on floor
Step by step
How to perform
- Push up through your hands to lift your body off the ground, keeping your feet in place and your hands firmly on the floor.
- Lower your body by bending your elbows until your upper arms are about parallel to the floor.
- Push your body back up to the starting position, straightening your arms but not locking your elbows.
- Repeat this movement for your desired number of repetitions, ensuring to maintain proper form throughout the exercise.
Overview
About this exercise
The Bench Dip on Floor is an effective bodyweight exercise that primarily targets the triceps, but also engages the shoulders and chest, thereby improving upper body strength. It is ideal for those at intermediate fitness levels and can be easily incorporated into any workout routine. Individuals would want to perform this exercise to enhance their arm strength, improve muscle tone, and boost overall body endurance.
Coaching cues
Form tips
Slide your buttock off the bench, extending your legs out in front of you. Lower your body by bending your elbows until they're at about a 90-degree angle, then push back up. Keep your back close to the bench throughout the exercise. Avoid locking your elbows at the top of the movement as it can put unnecessary strain on your joints.
One common mistake is rushing through the exercise. Make sure to perform each dip slowly and with control. This will help engage your muscles effectively and prevent injury.
While the focus of bench dips is primarily on your triceps, don't forget to engage your core.
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