About this exercise
Is a bodyweight exercise targeting the triceps, shoulders, and chest. It’s a beginner-friendly move that strengthens the back of the arms and can be done without any equipment.
Floor Triceps Dip
Step by step instructions, muscle activation and variants for the Floor Triceps Dip.
EasyTriceps
How to Perform
- Sit on the floor with legs bent, feet flat, and hands placed behind you with fingers pointing toward your hips.
- Press through your hands and lift your hips slightly off the ground to engage your arms.
- Bend your elbows to lower your body toward the floor, keeping elbows pointing backward.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of reps, maintaining control and proper form throughout.
Muscle Activation
Primary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Floor Triceps Dip
The Floor Triceps Dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.