Triceps Dips on Floor
Overview
How to do it
- 1
Starting Position: Sit on the floor with your knees bent and your feet flat on the ground. Set your hands behind you, a little wider than shoulder-width, with your fingers facing forward or turned slightly outward. Raise your hips off the floor so your arms support your upper body weight.
- 2
Execution: Lower your body in a controlled way by bending your elbows until your triceps are parallel to the floor or just below it. Keep your elbows tucked close to your body to emphasize triceps activation. Press through your palms and straighten your arms to come back to the starting position. Repeat for the desired number of repetitions.
- 3
Repetitions and Breathing: Complete 10 to 15 repetitions per set. Breathe in as you lower your body, then breathe out as you drive back up.
Form tips & common mistakes
Point your elbows backward instead of letting them drift out to the sides.
Do not fully lock out your elbows at the top, or you may place unnecessary strain on the joint.
Tighten your core to stay stable during the movement.
Use slow, controlled reps to increase muscle engagement.
Keep your shoulders lowered and away from your ears to avoid extra tension.
Benefits
Works all three heads of the triceps, which can improve arm definition.
Activates the deltoids, supporting better upper body control and mobility.
You can do it anywhere, which makes it ideal for home workouts.
It reflects everyday pushing actions, like lifting yourself up from a seated position.
Develops arm endurance, which helps during tasks that demand arm strength.
It is a solid first step for people working toward more advanced dip variations.
Muscles worked
Triceps
Anterior Deltoid، Pectoralis Major، Sternal، Pectoralis Major، Clavicular، Pectoralis Minor، Rhomboids، Levator Scapulae، Latissimus Dorsi
Biceps Brachii
Lower Trapezius
