Triceps Dip Floor To Table Top Plank
Triceps Dip Floor To Table Top Plank Exercise Description
This bodyweight drill links a shallow floor triceps dip to a strong hip drive into a tabletop plank (reverse tabletop). The primary action is hip extension, powered by the gluteus maximus with hamstrings assisting, while the shoulders and triceps provide closed‑chain support. You’ll coordinate scapular depression/retraction, neutral spine, and a stable ribcage‑over‑pelvis position as you transition from the dip to the tabletop. Hands are placed on the floor behind the hips in shoulder extension; fingers point forward or slightly outward to a comfortable wrist angle. Expect a controlled range in the dip (shoulders stay open) followed by a forceful press through the palms and heels to raise the hips until the torso and thighs are parallel to the floor. The result is a crisp hip‑dominant bridge with upper‑body support demands that reinforce shoulder stability and trunk bracing.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semitendinosus
- Stabilizing Muscles: Rectus Abdominis, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Triceps Brachii - Long Head
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Triceps Dip Floor To Table Top Plank Exercise
‘- Sit with feet flat, knees bent hip‑width. Place hands on the floor just behind the hips, wrists under or slightly behind shoulders; fingers forward or slightly turned out.
– Lengthen the spine; brace the abdomen; draw shoulder blades down and slightly back (scapular depression/retraction).
– Hover hips lightly off the floor to load the arms without collapsing the chest.
– Bend elbows straight back for a small dip; keep elbows close, chest open, and shoulders from rolling forward. Stay within a comfortable, controlled range.
– Press through full palms to extend the elbows while driving through the heels and squeezing glutes to lift the hips.
– Reach the tabletop: shins roughly vertical, hips fully extended to neutral (no sag or over‑arch), torso and thighs parallel to the floor.
– At the top, keep ribs down, neck neutral, and shoulders depressed with gentle external rotation; distribute pressure evenly between hands and feet.
– Lower with control: bring hips back toward the floor, then re‑bend the elbows to return to the start.
– Breathe rhythmically—inhale on the dip, exhale as you press into the tabletop.
– Form checks: palms flat, elbows track rearward, knees over mid‑feet; adjust hand angle as needed and keep all ranges pain‑free.
Triceps Dip Floor To Table Top Plank Tips
‘- Place hands just behind the hips with wrists under or slightly behind the shoulders.
– Point fingers forward or slightly turned out, and adjust hand angle as needed.
– Lengthen your spine, brace your abdomen, and draw the shoulder blades down and slightly back.
– Hover the hips lightly off the floor to load the arms without collapsing the chest.
– In the dip, bend the elbows straight back, keeping elbows close, chest open, and shoulders from rolling forward.
– Keep the dip within a comfortable, controlled range with elbows tracking rearward.
– Press through full palms and drive through the heels while squeezing the glutes to lift the hips.
– In the tabletop, aim for shins roughly vertical and hips extended to neutral so torso and thighs are parallel to the floor.
– At the top, keep ribs down, neck neutral, shoulders depressed with gentle external rotation, and pressure evenly distributed between hands and feet.
– Lower with control by bringing hips back toward the floor, then re-bending the elbows to return to start.
– Breathe rhythmically: inhale on the dip, exhale as you press into the tabletop.
– Keep palms flat, knees over mid-feet, and all ranges pain-free.
Triceps Dip Floor To Table Top Plank Beginner Introduction
The tabletop plank (reverse tabletop) combines a gentle bodyweight dip with a powerful lift into a supported bridge position. It starts from a seated stance with bent knees, feet on the floor, and hands resting behind the hips, then flows into a high hip raise where the body faces upward. As the arms bend and straighten, the hips drive upward, creating a smooth transition from a small triceps dip into a firm tabletop shape supported by both hands and heels.
This drill emphasizes strong hip extension, with the glutes taking the lead and the hamstrings helping, while the shoulders, arms, and core act as a solid base. The shoulder blades glide slightly down and back, the spine stays long, and the ribcage remains stacked over the pelvis so the trunk feels steady rather than sagging or arching. At the top position, the hips reach full height so the midsection and thighs line up, forming a confident, hip‑driven bridge that also challenges shoulder stability and total‑body coordination.