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Bench Dip on floor (VERSION 2)

Bench Dip on floor (VERSION 2)

The Bench Dip on floor (Version 2) is an effective exercise that primarily targets the muscles in your triceps, chest, and shoulders. As the name suggests, this exercise can be performed on the floor, making it a convenient option for those who do not have access to a bench or wish to switch up their routine. The Bench Dip on floor (Version 2) is a bodyweight exercise that requires no specialized equipment, making it ideal for home workouts or when you are short on time. To perform the Bench Dip on floor (Version 2), begin by sitting upright on the floor with your legs extended in front of you. Place your hands palm down on the floor, shoulder-width apart, with your fingers pointing towards your feet. Next, lift your body off the floor by extending your arms and slightly shifting your weight onto your hands. Once you are in the starting position, slowly lower your body towards the floor by bending your elbows. Make sure to keep your back close to the floor and your elbows pointed backward, rather than outward. When your elbows reach a 90-degree angle, pause momentarily, and then push yourself back up to the starting position by extending your arms. Remember to focus on proper form and avoid any jerking or swinging movements. You can modify the intensity of the exercise by bending your knees and placing your feet flat on the floor, which can provide additional stability. Incorporate the Bench Dip on floor (Version 2) into your workout routine to strengthen your upper body and improve your overall fitness level.


  • Sit on the ground with your legs extended in front of you.
  • Place your hands on the ground, shoulder-width apart, fingers pointing towards your feet.
  • Press through your hands and lift your hips off the ground.
  • Walk your feet forward slightly, keeping your knees bent.
  • Lower your body towards the ground by bending your elbows, keeping your elbows close to your body.
  • Pause briefly at the bottom of the movement, ensuring your shoulders stay down and back.
  • Push through your hands to straighten your arms and lift your body back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Gradually increase the number of repetitions as you get stronger.
  • Focus on proper form and technique to avoid any potential injuries.
  • Engage your core muscles throughout the exercise to maximize benefits.
  • Add variations to challenge different muscle groups, such as performing the bench dip with one leg extended or using a resistance band.
  • Include the bench dip as part of a well-rounded upper body workout routine.
  • Incorporate a proper warm-up and cool-down to prepare your muscles and prevent post-exercise soreness.
  • Listen to your body and rest when needed to allow for proper recovery.
  • Maintain a healthy diet to provide the necessary fuel for muscle growth and repair.
  • Consider using a dip belt or weighted vest to increase the intensity of the exercise.
  • Stay consistent with your workout routine to see long-term progress and improvements.

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