BENCH DIPS ON FLOOR
Learn How To Do Bench Dips On Floor And Its Benefits
HOW TO DO BENCH DIPS ON FLOOR
BENCH DIPS ON FLOOR BENEFITS
Bench dips on the floor are a highly effective compound exercise that primarily targets the triceps while also engaging the chest and shoulders. Here are some key benefits of incorporating bench dips on the floor into your workout routine:
Triceps Development: Bench dips are excellent for targeting the triceps brachii, the three-part muscle group on the back of the upper arm. This exercise specifically works on building strength and size in the triceps, which is crucial for overall upper arm development.
Compound Movement: As a compound exercise, bench dips engage multiple muscle groups simultaneously. While the triceps are the primary focus, the exercise also activates the pectoral (chest) muscles and the anterior deltoids (front of the shoulders), contributing to overall upper body strength.
Bodyweight Exercise: Bench dips on the floor are a bodyweight exercise, making them accessible and requiring no additional equipment. This allows for easy integration into any workout routine, whether at home or in the gym.
Closed Kinetic Chain Exercise: This type of exercise involves movements where your hands or feet are in a fixed position, such as push-ups or pull-ups. Bench dips on the floor are a closed kinetic chain exercise, which helps to increase the compression force on your joints, improving joint stability and functional strength.
Increased Arm Strength: Regularly performing bench dips can significantly increase arm strength, particularly in the triceps. Strong triceps are essential for various upper body movements and can enhance performance in other exercises, such as push-ups, bench presses, and overhead presses.
Muscle Balance and Symmetry: Incorporating bench dips into your workout routine helps ensure balanced development of the upper arms. While many focus on biceps training, equally emphasizing triceps exercises like bench dips promotes muscle symmetry and a well-rounded physique.
Versatility and Progression: Bench dips can be easily modified to suit different fitness levels. Beginners can start with their feet on the ground and knees bent, while more advanced individuals can straighten their legs or elevate their feet to increase the difficulty. Adding weight (such as a plate on the lap) can further challenge the triceps as strength improves.
Functional Strength: The movement pattern of bench dips mimics many real-life activities that involve pushing and pressing. Building strength in this manner translates to improved functional strength, making everyday tasks easier and reducing the risk of injury.
Efficient Use of Time: Because bench dips target multiple muscle groups at once, they are an efficient exercise for those looking to maximize their workout time. Incorporating them into a routine can lead to significant strength gains in a relatively short period.
MUSCLE GROUPS
Primary:
Triceps
Equipment:
No Equipment
