Bench dip on floor

Category

Triceps

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Triceps Brachii

Secondary muscles

Pectoralis Major, Deltoids

How to do it

1. Sit on a bench and place your hands on its edge near your hips.
2. Walk your feet out, extend your legs, shift your weight on heels, and take your hips off the bench while holding the bench with straight arms.
3. Lower your hips down by folding your arms and legs.
4. As your arms form a 90-degree angle, raise your hips and repeat.

Form tips

• Keep your elbows pointed backward and close to your body to engage your triceps effectively.
• Engage your core and glutes to keep your body stable.
• Keep your shoulders down and away from your ears to avoid strain and ensure proper alignment.