Enhancing Skills

Floor Dips

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Body Weight

Floor dips are a bodyweight exercise that target the triceps, chest, and shoulders. This exercise requires a stable and sturdy surface, such as the floor, to perform.

Stretch: Tricep stretch

  1. Stand straight and extend your right arm overhead.
  2. Bend your right elbow and reach your right hand down to touch the middle of your back.
  3. Reach your left hand over your head and grasp your right elbow.
  4. Gently pull your right elbow towards your left side until you feel a stretch in your right tricep.
  5. Hold for 20-30 seconds, then switch sides.

Warm-up:

  1. Jumping jacks – 30 seconds
  2. Arm circles – 10 reps forward, 10 reps backward
  3. Shoulder taps – 20 reps (10 each side)
  4. Push-ups – 10 reps

How to select the proper weight: This exercise is done using body weight, so no additional weights are needed.

Proper form:

  1. Begin by sitting on the floor with your hands behind your hips, fingers facing forward.
  2. Place your feet on the floor with your knees bent and your heels about shoulder-width apart.
  3. Lift your hips off the floor, straightening your arms until they are fully extended.
  4. Lower your body by bending your elbows until your hips almost touch the floor.
  5. Push yourself back up to the starting position.

How to reduce the difficulty: If this exercise is too difficult, perform it with bent knees instead of straight legs.

How to increase the difficulty: To increase the difficulty, place your feet on a higher surface, such as a chair or bench.

Reps:

Beginner: 8-10 reps, 1-2 sets Intermediate: 10-12 reps, 2-3 sets Advanced: 12-15 reps, 3-4 sets

Estimated time for exercise: 5-10 minutes

Body Group:

Arms

Muscle Group(s):

Chest, Shoulders, Triceps

Muscles used:

Primary:

Triceps Brachii

Secondary:

Pectoralis Major, Deltoids

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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