Exercise
Bench Dip with heels on Floor
How to Perform - Bench Dip with heels on Floor
- Sit on the edge of a bench or sturdy chair, placing your hands beside your hips with fingers pointing forward and gripping the edge.
- Extend your legs straight out in front of you with your heels planted firmly on the floor, creating a straight line from your heels to your head.
- 3. Slide your hips forward off the bench while supporting your body weight with your hands, maintaining the heel-planted position.
- Inhale as you slowly lower your body by bending your elbows, keeping them pointing directly behind you (not flaring outward).
- Lower until your elbows reach about 90 degrees or until you feel a good stretch in your triceps and shoulders.
- Exhale as you press through your palms to straighten your arms, returning to the starting position with control
- Keep your shoulders pulled back and down away from your ears throughout the exercise to reduce neck strain and maximize tricep engagement.
- Maintain a strong core by drawing your navel toward your spine, preventing excessive lower back arching.
Important information
- Keep your elbows pointing directly behind you, not flaring outward, to maximize triceps engagement and protect your shoulders.
- Position your hands shoulder-width apart or slightly wider for optimal stability and to prevent wrist strain.
- Keep your heels planted on the floor throughout the entire movement - do not lift your feet or bend your knees.
- If you experience wrist discomfort, try using push-up handles or gripping the bench with a slightly wider hand position.
- For beginners, keep the movement controlled and focus on form; advanced practitioners can add weight by placing a plate on their lap.
- Your body should move in a straight vertical path - avoid drifting too far forward or backward during the movement.
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The Bench Dip with Heels on Floor is a great upper body exercise that works your triceps (the muscles on the back of your arms) along with your chest and front shoulder muscles. It's perfect for people who want to build stronger, more defined arms without needing a gym membership or fancy equipment.
What makes this exercise so popular is how simple it is to do. All you need is a sturdy bench, chair, or couch edge, and you use your own body weight to create the workout. This exercise is especially good because you can make it easier or harder as you get stronger - beginners can start with shorter movements, while more experienced people can add weight or change the angle.
This exercise is fantastic for building the tricep muscles that give your arms that toned, defined look. It targets all parts of your triceps, which helps create better overall arm shape and strength. Many people love adding this to their workout routine because it really helps sculpt the back of the arms.
You'll often see this exercise in quick, intense workouts because it gets your heart pumping while building muscle at the same time. This makes it perfect for busy people who want to get the most out of their limited workout time.
Strong triceps aren't just about looking good: they help with everyday activities like pushing heavy doors, lifting objects overhead, or even getting up from chairs. The exercise also works your shoulders and chest, which can help improve your posture and make daily tasks easier.
While the Bench Dip with Heels on Floor looks simple, doing it correctly and gradually making it more challenging is key to seeing results. It's proof that you don't need complicated equipment or expensive gym memberships to get an effective workout - sometimes the simplest exercises are the most powerful when done consistently and with good form.
FAQ - Bench Dip with heels on Floor
The Bench Dip with Heels on Floor primarily targets your triceps (the muscles on the back of your arms), while also working your chest and front shoulders. It's excellent for building stronger, more defined arms and improving your pushing strength for everyday activities.
Beginners can bend their knees more or use a lower surface to reduce difficulty. You can also do smaller range of motion until you build strength. Advanced users can add weight by placing a plate or dumbbell on their lap, or use a higher bench to increase the challenge.
This exercise can be hard on shoulders if you have existing problems or go too low. If you have shoulder issues, start with a very small range of motion and stop if you feel pain. Consider alternatives like wall push-ups or tricep extensions until your shoulders are healthier. Always consult a healthcare professional if you're unsure.
The biggest mistakes are letting your elbows flare out to the sides (keep them pointing straight back), going too low too quickly, and not keeping your heels planted on the floor. Also avoid hunching your shoulders forward - keep them pulled back and down throughout the movement.
Beginners should start with 2-3 sets of 8-12 reps, focusing on good form. As you get stronger, you can work up to 3-4 sets of 12-20 reps. If you can easily do 20 reps, it's time to add weight or try a more challenging variation.
