Bench Dip on Floor
The bench dip on the floor is an effective bodyweight exercise targeting the upper body, specifically the triceps. It is a variation of the traditional bench dip adapted to be performed on the floor. It focuses on building strength and size in the triceps, with added benefits for the chest and shoulders.Â
It involves performing a dip exercise with your body supported by your hands on the floor behind you and your feet elevated on a bench or similar surface. This variation removes the bench or parallel bars often used in traditional dips, making it accessible to those without specialized equipment. It primarily targets the triceps while also engaging the chest and shoulders.
Targeted Muscle Groups
Primary Muscles:
- Triceps Brachii: The triceps are the main target of the bench dip, responsible for extending the elbow and straightening the arm.
- Pectoralis Major: The chest muscles help stabilize the shoulder joint and assist in the pushing motion.
Secondary Muscles:
- Deltoids: The shoulder muscles, particularly the anterior deltoids, assist in the movement and stabilize the shoulder.
- Rhomboids and Trapezius: These muscles between the shoulder blades help support and stabilize the shoulder girdle.
- Core Muscles: Engaged to maintain balance and stability throughout the exercise.
Equipment Needed
- Bench or Elevated Surface: A stable surface such as a bench or a sturdy chair is needed to elevate your feet.
- Mat or Soft Surface (Optional): To provide comfort and support for your hands and wrists, especially if performing on a hard floor.
How to Do the Bench Dip on Floor: Step-by-Step Guide
Step 1: Set Up Your Position
- Sit on the floor with your legs extended in front of you and your hands placed behind your hips. The palms of your hands should be facing down, fingers pointing towards your feet.
Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk
Step 2: Place Your Feet
- Position your feet on an elevated surface such as a bench or chair. Ensure that the surface is stable and secure. Your feet should be hip-width apart.
Step 3: Adjust Your Hands
- Place your hands on the floor slightly behind your hips, shoulder-width apart. Your fingers should be pointing towards your feet, with your elbows fully extended.
Step 4: Engage Your Core
- Tighten your core muscles to stabilize your body. Keep your shoulders back and down to prevent straining your neck or upper back.
Step 5: Perform the Dip
- Descent Phase: Slowly lower your body by bending your elbows, keeping them close to your sides. Lower yourself until your upper arms are parallel to the floor or slightly below, making sure your shoulders do not shrug up towards your ears.
- Ascent Phase: Push through your palms and extend your elbows to raise your body back to the starting position. Keep your movements controlled and focus on squeezing your triceps at the top.
Step 6: Repeat
- Perform the desired number of repetitions, maintaining proper form and control throughout each rep.
Recommended Reps and Sets
- Beginners: 2-3 sets of 8-10 reps with body weight
- Intermediate: 3-4 sets of 10-15 reps with body weight
- Advanced: 4-5 sets of 15-20 reps, potentially adding weight (e.g., a weight vest) or performing additional variations
Pro Tips for Success
- Maintain Proper Form: Keep your shoulders away from your ears and your elbows close to your body throughout the exercise to effectively target the triceps and prevent shoulder strain.
- Control Your Movements: Perform the exercise slowly and with control to maximize muscle engagement and minimize the risk of injury.
- Engage Your Core: Keep your core tight to maintain stability and prevent excessive lower back arching.
- Use a Sturdy Surface: Ensure that the bench or chair you use for elevating your feet is stable and secure to avoid accidents.
Common Mistakes to Avoid
- Elbows Flaring Out: Allowing your elbows to flare out too much can place excessive stress on your shoulders. Keep them close to your body to reduce this risk.
- Inadequate Depth: Not lowering yourself enough can reduce the effectiveness of the exercise. Aim to lower until your upper arms are at least parallel to the floor.
- Excessive Swinging: Using momentum or swinging your body can decrease the effectiveness of the exercise. Focus on controlled movements.
- Unstable Feet Position: If the elevated surface is unstable or your feet are slipping, it can disrupt your form. Make sure the surface is secure and your feet are properly positioned.
The bench dip on the floor is a versatile and effective exercise for targeting the triceps, chest, and shoulders. By performing this exercise with proper form and control, you can build upper body strength and improve muscle definition. Incorporate this exercise into your workout routine to enhance your triceps development and overall upper-body strength. Remember to focus on maintaining proper technique, controlling your movements, and gradually increasing the intensity to achieve the best results.
