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Bench dip on floor

Bench dip on floor

The bench dip on the floor is a fantastic exercise that targets your triceps, chest, and shoulders. It is a variation of the traditional tricep dip, suitable for those who prefer to work out at home or don't have access to a workout bench. This exercise can be performed using a stable chair, step, or any elevated surface to support your body weight. One of the great benefits of the bench dip on the floor is that it can be easily modified to challenge different fitness levels. By adjusting your body position, you can increase or decrease the intensity of the exercise. This allows beginners to gradually build strength and progress over time. To perform the bench dip on the floor, start by sitting at the edge of a chair or step, palms gripping the edge, and fingers pointing forward. Extend your legs out in front of you, keeping them together. Lower your body by bending your elbows and let your hips drop down towards the floor. Do not let your shoulders hunch or your elbows flare out excessively. Push through your palms to raise your body back up to the starting position. Including bench dips on the floor in your workout routine can help you develop stronger and more defined tricep muscles, while also improving your upper body pushing strength. Remember to perform this exercise with proper form and control to maximize the benefits and minimize the risk of injury. Stay consistent and gradually increase the number of repetitions or add additional resistance as you progress.


  • Place your hands shoulder-width apart on a stable and elevated surface behind you.
  • Extend your legs out in front of you, keeping your heels on the floor.
  • Lower your body by bending your elbows, allowing them to flare out to the sides.
  • Continue lowering until your upper arms are parallel to the floor.
  • Push yourself back up by straightening your arms, keeping your elbows slightly bent at the top.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining good form throughout the exercise to engage the triceps muscles effectively.
  • To increase the intensity, you can place your feet on an elevated surface like a bench or step.
  • Engage your core by keeping your abs tight and your back straight.
  • Control the movement by slowly lowering your body and then pushing back up without using momentum.
  • Remember to breathe throughout the exercise, exhaling as you push back up and inhaling as you lower your body.
  • Vary the width of your hand placement to target different areas of the triceps.
  • Incorporate bench dips as part of a comprehensive arm workout routine for balanced muscle development.
  • Gradually increase the number of repetitions or add weights to continuously challenge your muscles.
  • Ensure you warm up properly before performing bench dips to prevent injury.
  • Listen to your body and avoid pushing yourself too hard, paying attention to any discomfort or pain.

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