Bench Dip with heels on Floor

1. Sit on the edge of a bench or sturdy chair, placing your hands beside your hips with fingers pointing forward and gripping the edge.
2. 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.
4. Inhale as you slowly lower your body by bending your elbows, keeping them pointing directly behind you (not flaring outward).
5. Lower until your elbows reach about 90 degrees or until you feel a good stretch in your triceps and shoulders.
6. Exhale as you press through your palms to straighten your arms, returning to the starting position with control
7. Keep your shoulders pulled back and down away from your ears throughout the exercise to reduce neck strain and maximize tricep engagement.
8. 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.