Description

Bench dip on floor is a bodyweight exercise that targets the triceps and chest muscles.

Starting Position

Sit on the floor with your back against a bench, knees bent, and arms supporting your body on the bench's edge.

Technical Execution

Lower your body towards the floor by bending your arms, then push back up to the starting position.

Range of Motion

Focus on a controlled movement and aim for a full range of motion to maximize muscle engagement.

Variations

You can add weight to increase intensity or elevate your feet for a more challenging variation.

Common Mistakes

Common mistakes include flaring the elbows out too wide and not going through the full range of motion.

Practical Advice

Ensure your shoulders are stable and avoid shrugging during the movement.

Additional Notes

This exercise can be modified based on fitness level and goals.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

triceps

Secondary Muscles

chest