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Bench dip on floor

Bench dip on floor

The bench dip, also known as the floor dip, is a versatile and effective exercise that targets the triceps, chest, and shoulders. It is a bodyweight exercise that can be performed at home or in a gym, using a stable bench or even the floor. This exercise is great for building upper body strength, improving muscle definition, and enhancing overall arm aesthetics. To perform the bench dip on the floor, start by sitting on the floor with your legs extended in front of you and your hands resting on the floor behind you, fingers facing forward. Your hands should be positioned shoulder-width apart. While keeping your heels in contact with the floor, straighten your arms, lifting your glutes off the ground. This will be your starting position. Next, slowly and carefully lower your body by bending your arms until your upper arms are parallel to the floor, ensuring that your elbows are pointing directly behind you. Pause for a moment, then press through your hands to straighten your arms and return to the starting position, fully engaging your triceps. To maximize the effectiveness of this exercise, focus on maintaining proper form throughout the movement. Keep your back close to the bench or floor and avoid allowing your shoulders to hunch forward. Aim for controlled movements and a full range of motion to fully engage your muscles. Remember, the bench dip can be adjusted to your fitness level by bending your knees to decrease the load or by elevating your feet to increase the intensity. Incorporating this exercise into your workout routine can contribute to stronger and more defined upper arms. Happy dipping!


  • Sit on the floor with your back against a bench or a sturdy chair.
  • Place your hands on the edge of the bench, fingers pointing towards your feet.
  • Extend your legs in front of you, keeping your heels on the ground, and slightly bend your knees.
  • Press through your hands and lift your body off the floor.
  • Lower your body towards the floor by bending your elbows, while keeping your back close to the bench.
  • Once your upper arms are parallel to the floor, push yourself back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • 1. Focus on your form and technique to ensure proper execution of the exercise.
  • 2. Warm up your muscles before performing bench dips to prevent injury.
  • 3. Engage your core muscles throughout the exercise for added stability and balance.
  • 4. Gradually increase the difficulty by using a bench or step instead of the floor as you get stronger.
  • 5. Breathe in on the way down and exhale as you push yourself back up to maintain proper breathing pattern.
  • 6. Avoid jerking or using momentum to perform the movement; instead, emphasize controlled and smooth movements.
  • 7. To target different muscles, try adjusting your hand placement - closer or wider apart.
  • 8. Maintain a neutral spine throughout the exercise by avoiding excessive arching or rounding of the back.
  • 9. Incorporate bench dips into a well-rounded workout routine that includes exercises for all major muscle groups.
  • 10. Listen to your body and take rest days when needed to allow for proper recovery.


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