How To: Bench Dips On Floor | Muscles Worked And Benefits

Overview

Bench dips are a triceps-focused exercise that involves lowering and raising your body using your arms while keeping your legs extended on the floor. The movement engages the triceps, shoulders, and chest, making it an efficient exercise for building strength and endurance.

How to Perform Bench Dips on the Floor

Bench Dips on Floor

Step 1: Setup and Starting Position

Sit on the edge of a sturdy bench or elevated surface with your hands placed shoulder-width apart.
Extend your legs straight in front of you, with your heels resting on the floor.
Keep your arms fully extended while supporting your body weight.

Step 2: Execution

Lower your body by bending your elbows until your upper arms are parallel to the floor.
Keep your elbows tucked in and avoid flaring them outward.
Pause briefly at the bottom of the movement.
Push through your palms to straighten your arms and return to the starting position.
Repeat for 10 to 15 repetitions for 3 to 4 sets.

Tips for Proper Form

Keep your back close to the bench to maintain proper alignment.
Lower yourself in a controlled manner to avoid unnecessary strain on the shoulders.
Engage your core to maintain stability throughout the movement.
Do not lock out your elbows at the top of the movement.
Breathe properly by inhaling on the way down and exhaling as you push up.

Common Mistakes to Avoid

Flaring the elbows outward, which reduces triceps engagement and increases shoulder strain.
Using momentum instead of controlled movement, which reduces effectiveness.
Dropping too low, which may cause shoulder discomfort or injury.
Allowing the shoulders to round forward, leading to poor posture.
Not fully extending the arms, limiting the range of motion.

Benefits of Bench Dips on the Floor

Strengthens the Triceps: This exercise directly targets the triceps, helping to build strong and defined arms.
Improves Upper Body Strength: The movement also engages the chest and shoulders, enhancing overall upper-body strength.
No Equipment Needed: Bench dips require only a stable surface, making them a convenient bodyweight exercise.
Enhances Functional Fitness: Dips mimic real-life pushing movements, improving arm endurance and mobility.
Great for Beginners: Bench dips provide a low-impact way to train the triceps compared to parallel bar dips.