The bench dip on the floor is a bodyweight exercise that targets the triceps, chest, and shoulders. It can be done at home or in the gym with minimal equipment needed.
How to perform
To do bench dips on the floor:1. Sit on the floor with your back facing a bench or sturdy chair. Place your hands shoulder-width apart on the edge of the bench, fingers pointing forward. Keep your feet flat on the floor, knees bent at a 90-degree angle.
2. Lift your hips off the floor, supporting your weight with your hands on the bench and your feet on the floor.
3. Lower your body down by bending your elbows, keeping them close to your body. Go down until your upper arms are parallel to the floor. Your forearms should be perpendicular to the floor.
4. Push back up to the starting position by straightening your arms, but be sure not to lock your elbows at the top.
5. Repeat for the desired number of repetitions.
To make the exercise harder, you can lift your feet onto a higher surface or wear a weighted vest. To make it easier, you can bend your knees less or reduce the range of motion.
As with any exercise, it's important to maintain proper form and control throughout the movement to avoid injury and maximize the effectiveness of the exercise.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.