Triceps Dip Floor
- Target muscle
- Triceps Brachii
- Synergist muscles
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The Triceps Dip Floor is a bodyweight exercise performed on the ground that directly targets the triceps brachii, with assistance from the anterior deltoid, pectoralis major (clavicular and sternal heads), latissimus dorsi, and levator scapulae. Sitting on the floor with your hands planted behind you, you press your body up by extending your arms. It is a practical, equipment-free option for building triceps strength and endurance at any level.
How to do the Triceps Dip Floor
- 1Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
- 2Place your hands on the floor directly behind your hips, fingers pointing forward toward your feet, roughly shoulder-width apart.
- 3Press through your palms to lift your hips a few inches off the ground so your weight is supported by your hands and feet.
- 4Lower your hips back toward the floor by bending your elbows, keeping them tracking straight back rather than flaring to the sides.
- 5Stop just before your hips touch the floor to maintain tension on the triceps.
- 6Press through your palms and straighten your arms to return to the starting position, fully extending your elbows at the top.
- 7Repeat for the desired number of repetitions, keeping your hips elevated throughout the set.
Form tips
- Keep your fingers pointing forward or slightly outward — pointing them backward rotates the forearm into an awkward position and strains the wrists.
- Sit your hips close to your hands at the start; too much distance between your hands and hips reduces the range of motion and shifts load away from the triceps.
- Focus on driving through the heels of your palms and actively squeeze the triceps at the top of each rep to maximize muscle engagement.
- Keep your elbows close to your body throughout the movement — letting them flare outward shifts effort onto the shoulders and reduces triceps activation.
- To increase difficulty, extend your legs straighter in front of you, which raises your center of gravity and places more demand on the triceps.
Common mistakes
- Placing hands too far behind the body: positioning your hands well behind your hips reduces the effective range of motion and places excessive stress on the wrists and anterior deltoid rather than keeping tension on the triceps.
- Flaring the elbows outward: allowing the elbows to splay to the sides shifts the load from the triceps to the shoulders and increases the risk of shoulder impingement.
- Dropping the hips to the floor between reps: letting the hips rest on the ground removes all tension from the working muscles and turns the movement into a passive rest rather than an active repetition.
- Shrugging the shoulders toward the ears: elevating the shoulders transfers effort to the levator scapulae and traps rather than the target muscles, and can cause neck discomfort over time.
- Using a short, jerky range of motion: only partially bending the elbows limits triceps stretch and overall stimulus — lower until the elbows are at roughly a 90-degree angle for a full rep.
Frequently asked questions
What muscles does the Triceps Dip Floor work?
The primary muscle is the triceps brachii. The anterior deltoid, pectoralis major (clavicular and sternal heads), latissimus dorsi, and levator scapulae all contribute as synergists to stabilize and assist the movement.
How is the Triceps Dip Floor different from a parallel bar dip?
The floor version removes any elevation, so you cannot lower your body below the floor surface. This limits the range of motion compared to parallel bar dips but also reduces shoulder and chest involvement, keeping the emphasis more directly on the triceps.
How can I make the Triceps Dip Floor harder without equipment?
Straighten your legs and push your heels into the floor rather than keeping your knees bent — this lengthens your body and increases the load your arms must press. You can also slow down the lowering phase to increase time under tension.
My wrists hurt during floor dips — what should I do?
Check that your fingers are pointing forward, not backward, and that your hands are directly under your shoulders rather than far behind you. If wrist discomfort persists, try making fists and pressing on your knuckles to keep your wrists in a neutral position.
How many reps and sets should I do for the Triceps Dip Floor?
For strength and hypertrophy, 3–4 sets of 10–20 repetitions works well, depending on your current level. Because body weight is fixed, managing volume and tempo is the primary way to adjust difficulty.
