Triceps Dips Floor
Target your triceps with floor dips! This effective bodyweight exercise builds arm strength, stability, and definition using just your body.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Triceps Dips Floor
Triceps Dip Stretch
Upper Arms · Deltoid Anterior · Body weight
Weighted Tricep Dips
Upper Arms · Triceps Brachii · Weighted
Triceps Dip (bench leg)
Upper Arms · Triceps Brachii · Body weight
Triceps Dip
Upper Arms · Triceps Brachii · Body weight
Description
A strength training exercise that targets triceps by using your own body weight.
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How to do Triceps Dips Floor
- 01Setup
Sit on the floor with your knees bent and feet flat, hip-width apart. Place your hands on the floor behind you, fingers pointing towards your hips, about shoulder-width apart.
- 02Setup
Scoot your hips forward slightly, lifting them off the floor, so your body weight is supported by your hands and feet. Keep your chest up and core engaged.
- 03
Inhale as you slowly bend your elbows, lowering your hips towards the floor until your elbows are at approximately a 90-degree angle. Keep your elbows pointing straight back.
- 04
Exhale as you push through your palms to extend your arms, returning your hips to the starting elevated position. Focus on squeezing your triceps at the top.
- 05
Maintain control throughout the movement, avoiding any jerky motions or letting your shoulders shrug up towards your ears.
Tips
- To increase difficulty, extend your legs further out or place your feet on an elevated surface like a low step or yoga block.
- Keep your chest open and shoulders down, actively pulling your shoulder blades back and down to prevent shoulder shrugging and engage the triceps effectively.
- Focus on a full range of motion, ensuring your elbows bend to at least 90 degrees on the descent and fully extend without locking at the top.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle engagement and time under tension, enhancing triceps growth.
Common mistakes
- Flaring elbows out to the sides reduces triceps activation; keep your elbows pointing straight back throughout the movement.
- Shrugging shoulders towards ears puts unnecessary strain on the neck; actively depress your shoulders away from your ears by engaging your lats.
- Not going deep enough limits range of motion; lower your hips until your elbows reach at least a 90-degree bend for optimal triceps engagement.
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What muscles does Triceps Dips Floor work?
Triceps Dips Floor primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is Triceps Dips Floor good for beginners?
Triceps Dips Floor is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Triceps Dips Floor?
You need Body weight to perform Triceps Dips Floor. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Triceps Dips Floor?
To increase difficulty, extend your legs further out or place your feet on an elevated surface like a low step or yoga block. Keep your chest open and shoulders down, actively pulling your shoulder blades back and down to prevent shoulder shrugging and engage the triceps effectively. Focus on a full range of motion, ensuring your elbows bend to at least 90 degrees on the descent and fully extend without locking at the top. Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle engagement and time under tension, enhancing triceps growth.
What are common mistakes when doing Triceps Dips Floor?
Flaring elbows out to the sides reduces triceps activation; keep your elbows pointing straight back throughout the movement. Shrugging shoulders towards ears puts unnecessary strain on the neck; actively depress your shoulders away from your ears by engaging your lats. Not going deep enough limits range of motion; lower your hips until your elbows reach at least a 90-degree bend for optimal triceps engagement.
Related exercises
Triceps Press
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One Arm Dip
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Triceps Dip (between benches)
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Bench dip on floor
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store