Exercise Guide
How to do floor triceps dips
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
Floor Triceps Dips are a convenient way to target your triceps using just your body weight. Unlike dips on parallel bars or a bench, the floor version has a smaller range of motion, making it much safer for the shoulders and accessible for beginners.
This move is all about the 'squeeze.' Because you aren't moving through a massive range, you need to focus on fully extending your arms and tightening the triceps at the top of every rep. It’s a perfect addition to a home workout or a high-rep circuit.
Why Use It
- Requires zero equipment—do it anywhere.
- Easier on the shoulder joints than traditional deep dips.
- Great for high-rep 'burnouts' to finish an arm workout.
When to Use It
Use this as a finishing move in a tricep or 'push' workout. It’s also a great regression for those who aren't yet strong enough to do full bench or bar dips.
Stats
Instructions for Proper Form
Setup
- The Position: Sit on the floor with your knees bent and feet flat on the ground.
- Hand Placement: Place your hands on the floor behind you, about shoulder-width apart. Your fingers should be pointing toward your butt.
- The Lift: Press through your palms to lift your hips off the floor. This is your starting position.
Execution
- The Dip: Inhale and bend your elbows to lower your hips toward the floor. Keep your elbows tucked in—don't let them flare out to the sides.
- The Press: Exhale and push through your hands to straighten your arms.
- The Squeeze: At the top, focus on 'locking out' your triceps and squeezing them for a second.
Pro Tip: To make this harder, straighten your legs out in front of you. To make it easier, keep your feet closer to your butt.
Common Mistakes
- Shrugging: Letting your shoulders creep up toward your ears. Keep your neck long!
- Hip Hinging: Moving your hips up and down using your legs instead of bending your elbows.
- Elbow Flare: Letting your elbows point out to the sides, which puts unnecessary stress on the shoulder joint.
Mistakes by Level
Beginner
- Not using a full range of motion.
- Putting too much weight on the feet and not enough on the hands.
Intermediate
- Rushing the reps and losing the squeeze at the top.
Advanced
- Using this as a primary move instead of a finisher.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Other
Body Position
Seated
Load Style
Bodyweight
Muscles Worked
Primary
- Triceps
Secondary
- Front-shoulders
- Core
Stabilizers
- Upper-back
- Forearms
Setup Requirements
- Sit on the floor with your knees bent and feet flat.
- Place your hands behind you, shoulder-width apart, with fingers pointing toward your feet.
- Lift your hips off the floor so your weight is supported by your hands and feet.
Form Checklist
- Are your elbows pointing straight back (not flaring out)?
- Are you actually bending your arms, or just moving your hips up and down?
- Is your chest open and proud?
Range of Motion
Lower your hips by bending your elbows until your butt almost touches the floor. Press back up until your arms are fully extended.
Breathing Pattern
Inhale as you lower down; exhale as you press up.
Tempo Guidance
2 seconds down, 1 second up with a hard squeeze at the top.
Caution Notes
- If you feel a 'pinching' in the front of your shoulder, turn your hands slightly outward or stop the descent a bit higher.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Beginner tricep strength.
- Home workouts.
- High-rep endurance.
Goal Tags
Rep Ranges
- 15-25 reps. Since the load is light, higher reps are usually needed to feel the work.
Set Guidance
3-4 sets.
Rest Guidance
45-60 seconds. Keep the rest short to build up metabolic stress.
Frequency
Can be done 3-4 times per week.
Pairings
- Pair with push-ups.
- Superset with bicep curls.
Audience Notes
- Perfect for beginners or those coming back from a break.
- Advanced lifters should use this only as a high-rep finisher.
Substitution Targets
- Bench dips
- Tricep kickbacks
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Glute Bridge Hold
If your wrists or shoulders hurt, start by just holding the 'up' position to build isometric strength.
Best for: Wrist/Shoulder health.
Progressions
Bench Dips
Elevating the hands on a bench allows for a deeper range of motion and more weight on the triceps.
Best for: Increasing difficulty.
FAQ
Common Questions
My wrists hurt, what should I do?
Try turning your hands slightly outward (fingers pointing away from each other) or do the exercise holding onto a pair of dumbbells to keep your wrists straight.
Is this as good as bar dips?
No, bar dips are much more challenging and build more muscle. However, floor dips are a great starting point or a way to add volume when you're tired.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.