Bench Dip On Floor 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bench Dip on Floor is a bodyweight exercise that primarily targets the triceps, with secondary engagement of the shoulders. To perform this exercise, you place your hands on the floor behind you, extend your legs in front, and lower your body by bending your elbows, then push back up to the starting position. This movement works the triceps through elbow extension while the shoulders assist in stabilizing the motion. The Bench Dip on Floor is a great exercise for strengthening the upper arms, particularly for those looking to develop triceps strength without the need for additional equipment.
How to Perform
Start Position: Sit on the floor with your hands placed behind you, fingers pointing towards your feet. Keep your legs extended out in front, with your feet flat on the ground. Your hands should be shoulder-width apart, and your arms should be straight, supporting your body weight.
Lift Your Body: Press through your palms to raise your hips off the floor, ensuring your chest stays lifted and your back remains in a neutral, straight position. Engage your core to maintain stability throughout the movement.
Lowering Phase: Slowly bend your elbows and lower your body towards the ground. Keep your elbows pointing straight back, not flaring out, and lower yourself until your upper arms are roughly parallel to the ground, or your elbows reach about a 90-degree angle.
Push Back Up: Once you reach the lowest point, press your palms into the floor and extend your elbows to push your body back up to the starting position. Focus on using your triceps to control the movement.
Consistency and Form: Repeat the motion for the desired number of repetitions. Throughout the exercise, ensure that your hips stay close to your hands to properly target the triceps and avoid unnecessary strain on the shoulders or lower back.
Key Tips: Avoid shrugging your shoulders or arching your back excessively. Maintain a steady pace to maximize muscle engagement and control throughout the exercise. Keep your movements fluid, focusing on form rather than speed.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Activate Your Core: As you lower your body by bending your elbows, make sure to tighten your core muscles. This engagement helps stabilize your body and supports your spine. A common error is relaxing the core, which can lead to discomfort or strain in the lower back and shoulders.
Correct Elbow Position: When descending, ensure your elbows bend to about a 90-degree angle and point directly behind you. Avoid letting your elbows flare outward to the sides. Keeping them aligned properly is essential for effectively targeting the triceps and minimizing stress on the shoulder joints.
Maintain Control: Perform each movement slowly and with control. Take your time as you lower your body, then press upward with steady force. Rushing through the exercise can reduce its effectiveness and increase the risk of injury, so focus on precision and consistency throughout.
How Not to Perform
Avoid Letting Your Elbows Flare Out: When lowering your body, do not allow your elbows to point outward to the sides. Keep them pointing straight back to target the triceps effectively. Flaring the elbows can strain the shoulders and decrease the effectiveness of the exercise.
Don’t Arch Your Back: Avoid excessive arching of the back during the movement. This can put unnecessary pressure on your spine and increase the risk of injury. Keep your back straight and neutral throughout the exercise to maintain proper alignment.
Don’t Rush the Movement: Do not speed through the exercise or make jerky movements. The goal is to perform each repetition with control. Rushing can lead to improper form and increase the risk of strain, especially in the shoulders and lower back. Take your time to lower your body and push back up steadily.
Do Not Lower Too Deeply: Do not go too low when lowering your body, as it can cause strain on the shoulder joints. Stop when your upper arms are about parallel to the floor or your elbows are bent at a 90-degree angle. Going deeper than that can place unnecessary stress on the shoulders and reduce focus on the triceps.
Avoid Letting Your Hips Move Away from Your Hands: Keep your hips close to your hands throughout the exercise. If your hips drift too far forward, it shifts the focus away from your triceps and can cause strain in your lower back. Keep your body aligned to maximize triceps engagement.
Do Not Relax Your Core: Never allow your core to go slack. A weak core can destabilize your body, causing you to lose form and risk injury. Engage your core muscles to maintain stability and protect your lower back while performing the exercise.
Don’t Overextend Your Elbows: When pushing back up, avoid locking your elbows fully at the top of the movement. Overextending can cause joint strain. Stop just short of fully straightening your arms to keep constant tension on the triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
