Bench dip on floor

Description

How to Do Bench dip on floor

1. 1
   Setup

   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.

2. 2
   Setup

   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. 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. 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.