Bench Dips On Floor HD: Step-By-Step Arm Guide
Learn how to master Bench Dips on the floor. Follow our expert guide to strengthen your arms and improve upper body stability using only your bodyweight.
How to Perform
- Sit on the floor with your knees bent and feet flat, placing your hands behind your hips with fingers pointing toward your heels.
- Lift your hips off the floor until your weight is supported entirely by your hands and feet.
- Lower your body by bending your elbows until your glutes nearly touch the floor.
- Push through your palms to straighten your arms and return to the starting elevated position.
- Maintain a tight core and keep your chest open throughout the entire range of motion.
- Exhale as you push upward and inhale as you lower yourself back toward the ground.
Common Mistakes
- Flaring the elbows out to the sides
- Shrugging the shoulders toward the ears
- Resting the hips on the floor between repetitions
- Using a range of motion that is too shallow
Muscles Worked
Primary movers
- Biceps
Stabilizers
- Triceps
- Shoulders
- Core
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms