Bench dip on floor
Strengthen your triceps with the bodyweight bench dip on the floor. This effective exercise builds upper arm strength and definition.
Description
This exercise targets the triceps by using your own body weight. Sit on the ground with your back against a bench or step. Place your hands on the edge of the bench, then push up until your arms are straight. Lower your body by bending your elbows, then push back up to the starting position.
How to Do Bench dip on floor
- 1Setup
Sit on the floor with knees bent, feet flat, and your hands placed directly behind your hips, fingers pointing towards your heels, about shoulder-width apart.
- 2Setup
Press through your palms and heels to lift your hips slightly off the floor, supporting your body weight. Keep your elbows slightly bent, not locked.
- 3
Inhale as you slowly lower your hips by bending your elbows directly backward, keeping them close to your body. Continue until your upper arms are roughly parallel to the floor or a comfortable stretch is felt in your triceps.
- 4
Exhale as you push through your palms to extend your elbows, lifting your body back to the starting position. Focus on squeezing your triceps at the top of the movement.
Tips
- To increase difficulty, extend your legs further or place your feet on an elevated surface; for less difficulty, bring your feet closer to your glutes.
- Keep your elbows pointing straight back and tucked close to your body throughout the movement to maximize triceps engagement and protect your shoulder joints.
- Control both the lowering (eccentric) and lifting (concentric) phases of the movement, avoiding a fast drop to maintain tension on the triceps.
- Actively depress your shoulder blades (pull them down and back) throughout the exercise to prevent shrugging and ensure proper shoulder stability.
Common Mistakes
- ×Flaring elbows out to the sides reduces triceps activation and puts undue stress on the shoulder joint; instead, keep your elbows tucked in and pointing straight back.
- ×Shrugging your shoulders towards your ears can cause neck and shoulder strain; actively depress your shoulder blades away from your ears throughout the exercise.
- ×Performing partial repetitions limits muscle engagement; ensure you lower your body until your elbows are at approximately a 90-degree angle to achieve a full range of motion.
Variations
Bench Dip on Stability Ball
Target your triceps and challenge your core stability with the bench dip on a stability ball. Build upper arm strength and improve balance effectively.
Bench Dip with legs on bench
Master the Bench Dip with elevated feet to sculpt strong triceps. This bodyweight exercise effectively targets your upper arms and shoulders for increased
Single Leg Dip on floor
Strengthen your triceps and improve core stability with the Single Leg Dip on floor. This bodyweight exercise challenges upper body strength and balance.
Three Bench Dip
Master the Three Bench Dip to build powerful triceps and shoulder stability. Elevate your bodyweight training with this challenging and effective exercise.
Related Exercises
Bench Dip (knees bent)
Perform bench dips with bent knees to effectively target your triceps using only your body weight and a sturdy bench or chair.
Weighted Three Bench Dips
A variation of the standard bench dip with added weight for resistance, engaging the triceps, chest, and shoulder muscles.
Triceps Dip (bench leg)
Strengthen your triceps and sculpt your upper arms with the Triceps Dip. This bodyweight exercise effectively targets your triceps, chest, and shoulders
Triceps Dip (between benches)
Build powerful triceps with the bodyweight triceps dip between benches. This effective exercise strengthens your upper arms and requires two stable
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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