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
Triceps Dips Floor is a bodyweight strength exercise performed seated on the ground with hands placed behind the hips, fingers pointing forward. The movement targets the triceps brachii as the primary mover while recruiting synergists including the deltoid anterior, pectoralis major clavicular head, pectoralis major sternal head, latissimus dorsi, and levator scapulae. It requires no equipment and can be performed anywhere.
How to do the Triceps Dips Floor
- 1Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
- 2Place your hands on the floor behind your hips, fingers pointing forward toward your body, with arms straight.
- 3Lift your hips a few centimeters off the floor by pressing through your palms so your body is supported by your hands and feet.
- 4Brace your core and keep your spine neutral, avoiding excessive rounding or arching of the lower back.
- 5Inhale and slowly bend your elbows, lowering your hips toward the floor in a controlled manner.
- 6Descend until your upper arms are approximately parallel to the floor or your hips lightly touch the ground, whichever comes first.
- 7Exhale and press through your palms to extend your elbows, driving your hips back up to the starting position.
- 8Keep your elbows tracking behind you rather than flaring outward throughout the movement.
- 9Repeat for the desired number of repetitions, then lower your hips fully to the floor to finish.
Form tips
- Point your fingers forward or slightly outward — pointing them backward places excessive strain on the wrists.
- Keep your hips low and controlled throughout each repetition rather than allowing them to sag all the way to the floor between reps.
- Position your feet only as far from your hips as needed to maintain control; a shorter foot stance increases the load on the triceps.
- Focus on driving the movement through elbow extension rather than pushing with your legs.
- Keep your shoulders depressed and away from your ears to reduce strain on the levator scapulae and maintain a stable shoulder girdle.
Common mistakes
- Pointing fingers backward: rotating the hands so fingers face away from the body places the wrists in a compromised position, increasing the risk of wrist and forearm pain.
- Flaring the elbows outward: allowing the elbows to splay to the sides shifts load away from the triceps brachii and reduces the effectiveness of the movement.
- Using the legs to compensate: pushing primarily with the feet rather than pressing through the palms reduces triceps engagement and defeats the purpose of the exercise.
- Dropping the hips too fast: lowering without control removes tension from the triceps and can cause the joints to absorb impact at the bottom of the range.
- Shrugging the shoulders: elevating the shoulders toward the ears during the press increases unnecessary tension in the neck and levator scapulae rather than focusing load on the target muscle.
Frequently asked questions
How is the Triceps Dips Floor different from bench dips?
In bench dips, the hands are elevated on a bench surface and the feet may rest on the floor or another elevated surface, increasing the range of motion and load. The floor version begins with the hands at ground level and generally offers a shorter range of motion, making it more accessible for beginners or those without equipment.
Can I make Triceps Dips Floor harder?
Yes. Extending your legs fully so they are straight rather than bent at the knee increases the load on the triceps. You can also elevate your feet on a low surface such as a step or a folded mat to increase the range of motion and the demand on the triceps brachii.
Why do my wrists hurt during this exercise?
Wrist discomfort is usually caused by incorrect hand position. Ensure your fingers are pointing forward or slightly outward — not backward — and that your wrists are stacked directly over your fingertips. If discomfort persists, try making fists and using the knuckles for support, or work on wrist mobility before adding this movement.
How many sets and reps should I do?
For building triceps strength and endurance, 3 sets of 10–15 repetitions is a common starting point. As the movement becomes easier, progress by straightening the legs, elevating the feet, or slowing the lowering phase to increase time under tension.
