Arms
Bench Dips On Floor HD
A controlled bodyweight movement designed to isolate the arms and improve pressing strength without any equipment.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.