Triceps Dips 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 dips floor is a bodyweight exercise that targets the triceps brachii, with supporting work from the anterior deltoid, pectoralis major (clavicular and sternal heads), latissimus dorsi, and levator scapulae. Performed on the floor with hands behind you and fingers pointing forward, it builds elbow-extension strength and triceps mass without any equipment.
How to do the Triceps Dips Floor
- 1Sit on the floor with your knees bent and feet flat. Place your hands on the floor behind your hips, fingers pointing toward your body, and straighten your arms to lift your hips off the ground.
- 2Shift your weight back slightly onto your hands so your hips sit just in front of them, arms straight and hips a few inches above the floor.
- 3Keep your chest open, shoulders pulled back and down, and your core braced throughout the movement.
- 4Slowly bend your elbows, lowering your hips toward the floor. Keep your elbows tracking straight back rather than flaring outward.
- 5Stop when your upper arms are roughly parallel to the floor, or just before your hips touch down, whichever comes first.
- 6Press firmly through your palms to straighten your elbows and return to the starting position, fully extending without locking out aggressively.
- 7Repeat for the desired number of reps, keeping your hips elevated and your torso controlled throughout the set.
Form tips
- Keep your fingers pointing forward or slightly outward to reduce wrist strain and align the forearms more naturally during the dip.
- Keep your hips travelling straight up and down close to your hands; letting them drift forward away from your hands shortens the elbow-extension range the triceps have to work through.
- The closer your feet are to your hips, the easier the movement; extending your legs straight out increases the load on your triceps.
- Squeeze your triceps at the top of each rep rather than simply locking out your elbows to maintain constant tension on the muscle.
Common mistakes
- Letting the elbows flare outward instead of pointing straight back, which shifts stress onto the shoulders and reduces triceps activation.
- Dropping the hips to the floor between reps, which removes tension from the triceps and turns the exercise into a passive rest rather than a controlled eccentric.
- Shrugging the shoulders up toward the ears, which loads the levator scapulae unnecessarily and can cause neck discomfort over time.
- Using a partial range of motion by barely bending the elbows, which limits triceps development and overall training stimulus.
- Placing the hands too far behind the hips, which forces the wrists into excessive extension and increases the risk of wrist pain or injury.
Frequently asked questions
What muscles do triceps dips on the floor work?
The primary muscle is the triceps brachii. The anterior deltoid, pectoralis major (both clavicular and sternal heads), latissimus dorsi, and levator scapulae assist the movement.
How is the floor version different from a bench or parallel-bar dip?
The floor limits your range of motion compared to a bench or bars, making it a more beginner-friendly option. It still effectively trains the triceps through elbow extension, just with a shorter dip depth.
How can I make triceps dips on the floor harder?
Extend your legs straight out so your heels rest on the floor — this increases the load on your triceps. You can also slow down the lowering phase or pause at the bottom for added time under tension.
My wrists hurt during floor dips — what should I do?
Try rotating your fingers to point slightly outward rather than straight forward. If discomfort persists, perform wrist warm-up circles before the set and consider limiting your range of motion until wrist strength improves.
How many reps should I do for triceps dips on the floor?
For strength and hypertrophy, aim for 3–4 sets of 10–20 reps. Because the load is fixed at bodyweight, adjusting foot position (bent vs. extended legs) is the most practical way to manage difficulty.
