How to do a bench dip on floor

Setup:

1. Seated Position: Sit on the floor with your knees bent and feet flat on the floor, hip-width apart.
2. Hand Placement: Place your palms on the floor behind you, fingers pointing forward, with your hands shoulder-width apart or slightly wider.
3. Lift Hips: Straighten your arms, lifting your hips off the floor.

The Lift:

1. Bend Elbows: Slowly lower your body by bending your elbows, keeping them close to your sides.
2. Dip Down: Lower yourself until your upper arms are parallel to the floor or slightly lower.
3. Extend Upwards: Push yourself back up to the starting position by straightening your arms.

Tips:

• Foot Position: Experiment with keeping your feet flat or raising them up onto your heels for a different challenge.
• Tempo: Vary the tempo of the exercise – try slow, controlled dips or faster, explosive movements.

Modifications:

• Bend Knees: Keep your knees bent for an easier version of the exercise.
• Elevated Surface: Perform the dips with your hands on an elevated surface like a step, box, or bench for a greater range of motion and increased difficulty.