Bench dip on floor Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Pectoralis Major, Levator Scapulae, Pectoralis Major Clavicular Head, Latissimus Dorsi, Pectoralis Major Sternal Head, Teres Major, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Bench Dip
How to: Bench dip on floor
- Sit on the floor with your back against a bench or sturdy surface.
- Place your hands on the edge of the bench, fingers facing forward.
- Extend your legs in front of you, keeping your heels on the ground or elevating them on another surface.
- Lower your body by bending your elbows until your arms form 90-degree angles.
- Push through your palms to lift your body back to the starting position.
Common Mistakes
- Flaring elbows outwards instead of keeping them close to the body.
- Using momentum to lift instead of engaging the triceps.
- Not going low enough, which reduces the effectiveness of the movement.
Modifications
- Bend your knees and keep your feet flat on the ground for easier modification.
- Perform the exercise on an elevated surface to decrease the range of motion.
Tips
- Keep your elbows close to your body to effectively target the triceps.
- Make sure to lower yourself in a controlled manner to avoid strain on your shoulders.
- Keep your feet flat on the ground or elevate your legs for added difficulty.
Bench dip on floor Alternatives
Tags
triceps
upper arms
body weight
strength
chest
shoulders