Triceps Dips Floor

Description

How to Do Triceps Dips Floor

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.