Bench Dip (heels on floor)

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Bench Dip (heels on floor)

Instructions

Preparation

Sit on side of bench. Place hands on edge of bench. Position feet away from bench. Straighten arms, slide rear end off of edge of bench, and rest heels on floor with legs straight.

Execution

Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor. Raise body and repeat.

Comments

Bench height should allow for full range of motion.

Easier

Knees can be bent to make exercise easier.
  • Knees Bent

Harder

Feet can be elevated on other bench to increase resistance.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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