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Description
Bench Dip on Floor is a fundamental bodyweight exercise that works the triceps muscles. This movement, performed by sitting on the floor and placing your hands on the ground, effectively targets the triceps muscles. This exercise is suitable for strengthening and increasing triceps endurance. Since it requires no equipment, it can be done anywhere. When performed with proper form, it completely fatigues the triceps muscles. Can be included in training programs for both beginners and advanced athletes.
Step-by-Step Instructions
- 1
Sit on the floor and place your hands on the ground at hip width
- 2
Place your feet on the floor and lift your hips off the ground
- 3
Lower your body toward the floor by bending your elbows
- 4
Push your body up using your triceps muscles
- 5
Don't flare your elbows backward throughout the movement
- 6
Do 3 sets of 12-15 reps and move in a controlled manner
Key Points
- ✓Place your hands on the ground at hip level, fingers facing forward
- ✓Keep your legs straight or slightly bent
- ✓Move your elbows backward at a 45-degree angle
- ✓Lower until your arms reach 90 degrees
- ✓Keep your core muscles tight
Common Mistakes
- ✗Flaring elbows outward - risk of shoulder injury
- ✗Moving too fast - leads to loss of control
- ✗Shortening range of motion - doesn't provide complete muscle work
- ✗Overextending lower back - causes back pain
- ✗Lifting shoulders up - works trap muscles
Breathing
Inhale while lowering your body, exhale during push up. Maintain regular breathing throughout the movement.
Muscle Activation
Safety
Precautions
- Those with shoulder instability or history of dislocation should be careful
- If there is elbow pain, limit movement depth
- Those with wrist pain should change hand position
- If you have rotator cuff problems, don't go too deep
Safety Tips
- Keep shoulders pulled back, don't slouch forward
- Don't go lower than 90 degrees, it increases shoulder stress
- If your body weight is too much, bring your feet closer
- Keep your back close to the bench during movement
Frequently Asked Questions
Which muscles does Bench Dip on Floor work?
Bench Dip on Floor primarily works these muscles: Triceps. It also engages: Chest, Shoulders.
Is Bench Dip on Floor suitable for beginners?
Bench Dip on Floor is a Beginner level exercise. Learning difficulty: Easy.
Can Bench Dip on Floor be done at home?
Yes, Bench Dip on Floor can easily be done at home.
What are common mistakes when doing Bench Dip on Floor?
One of the most common mistakes: Flaring elbows outward - risk of shoulder injury
How many sets and reps for Bench Dip on Floor?
Recommended: 3-4 sets and 10-15 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Develops triceps muscles using body weight
- ✓Can be done without equipment
- ✓Also works chest and front shoulder muscles
- ✓Builds functional upper body strength