Bench dip without weights
Bench dips on the floor are an effective bodyweight exercise targeting the triceps, chest, and shoulders. This exercise enhances upper body strength, improves muscle tone, and boosts overall arm endurance. Ideal for athletes, it increases stability and performance in sports requiring rotational strength and arm power. No need for specialized equipment makes it convenient for any fitness level. Incorporating bench dips into a routine promotes balanced muscle development, crucial for injury prevention and maintaining athletic performance.
| Primary muscle group: | Arms |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
14
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Position two benches parallel to each other, ensuring they are stable.
- 2Stand between the benches. Place your hands on the inside edge of one bench and your heels on the other bench.
- 3Suspend your bottom between the benches, keeping your body straight and core engaged.
- 4Exhale as you bend your elbows and lower your body slowly until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders.
- 5Inhale as you extend your elbows and raise your body back to the starting position.
- 6Repeat the movements for the desired number of repetitions.
Tips & Tricks
Hand Placement: Ensure your hands are shoulder-width apart on the bench to maintain balance and maximize muscle engagement.
Maintain Hip Position: Keep your hips close to the bench. Shifting your hips forward can strain your shoulders and reduce the effectiveness of the exercise.
Knee Position for Intensity: To make the exercise easier, bend your knees and keep your feet flat on the floor. For increased difficulty, extend your legs fully, keeping your feet together with heels on the ground.
Control Your Descent: Lower your body in a controlled manner, focusing on a steady, slow movement. This increases muscle tension and reduces injury risk.
Elbow Position: Keep your elbows pointed directly behind you. Allowing them to flare out can put undue stress on your shoulder joints.
Range of Motion: Aim to bend your elbows to a 90-degree angle at the bottom part of the movement for optimal tricep activation. Avoid dipping too low to prevent shoulder strain.
Core Engagement: Engage your core muscles throughout the movement to stabilize your body and prevent unwanted swaying.
Breathing Technique: Inhale as you lower your body down and exhale as you push yourself back up to ensure proper oxygen flow and muscle function.
Avoid Locking Elbows: At the top of the movement, avoid locking your elbows out completely. This keeps tension on the triceps and reduces joint strain.
Check Bench Height: Use a bench or surface that allows you to lower yourself comfortably without hitting the floor, typically around knee-height.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
