Bench Dip on Floor

Setup

1. 01Sit on the floor with knees bent and feet flat.
2. 02Place the hands behind the hips, fingers pointing toward the feet.
3. 03Lift the hips an inch off the floor to load the arms.
4. 04Keep the chest tall and shoulders pulled down.

Execution

1. 01Press through the palms to extend the elbows and raise the hips.
2. 02Lock the elbows out fully at the top while the hips stay lifted.
3. 03Bend the elbows to lower the hips back toward the floor without sitting down.
4. 04Repeat, keeping constant tension on the triceps.

Checkpoints

• -Hips hover, never resting on the floor between reps.
• -Elbows point straight back throughout.
• -Shoulders stay depressed, not shrugged toward the ears.
• -Wrists stay stacked under the shoulders as the arms extend.

Common mistakes

• -Sitting down between reps and losing tension.
• -Letting the elbows flare out to the sides.
• -Pushing with the legs instead of the arms.
• -Collapsing the chest and rounding the upper back.