Intermediate
BENCH DIP ON FLOOR
Upper arms
Body Part
Triceps
Target Muscle
Body weight
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
2
Step:2 Slide your butt off the bench, supporting your weight with your hands.
3
Step:3 Lower your body by bending your elbows until your upper arms are parallel to the floor.
4
Step:4 Push yourself back up to the starting position by straightening your arms.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
