Triceps Dip Floor
Triceps Dip Floor Exercise Description
The Triceps Dip Floor is a bodyweight push exercise that primarily targets the triceps brachii through controlled elbow extension. With the hands placed on the floor behind the hips, the shoulders are held in slight extension while the shoulder girdle stays stable via scapular depression and retraction. This setup limits depth compared to bench or parallel bar dips, helping you focus on clean mechanics and triceps tension without excessive shoulder range. You’ll also engage the shoulder extensors and key scapular stabilizers to maintain alignment as the elbows bend and straighten. The goal is smooth, pain‑free motion at the elbows while keeping a neutral spine, open chest, and steady shoulder position throughout.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Triceps Dip Floor Exercise
‘- Sit on the floor with knees bent, feet flat, hip‑width apart.
– Place hands on the floor just behind your hips, fingers pointing toward your glutes (or slightly outward for wrist comfort).
– Stack wrists under or slightly behind shoulders. Press the floor, set shoulder blades “down and back,” and keep a neutral spine.
– Brace lightly and keep your chest open; avoid letting the shoulders roll forward.
– Drive through your palms to extend the elbows and lift your hips a few inches off the floor.
– At the top, elbows are near full extension without forcefully locking; neck stays neutral, gaze forward.
– Lower under control by bending the elbows straight back, keeping them close to your torso and forearms roughly vertical.
– Stop before the shoulders glide forward or the upper arms drop past a comfortable range.
– Move primarily at the elbows; the hips rise and lower as a result, not as the driver.
– Maintain even pressure through the hands; avoid shrugging or flaring the elbows.
– Gently set the hips down to finish and come off the wrists.
Triceps Dip Floor Tips
‘- Sit with knees bent, feet flat and hip‑width apart before you set your hands.
– Place your hands just behind your hips with fingers pointing toward your glutes (or slightly outward if that’s more comfortable for your wrists).
– Stack your wrists under or slightly behind your shoulders and press into the floor to set your shoulder blades “down and back.”
– Keep a neutral spine and open chest, and avoid letting your shoulders roll forward as you press.
– Drive through your palms to extend your elbows and lift your hips only a few inches off the floor.
– At the top, bring your elbows near full extension without forcefully locking them, and keep your neck neutral with your gaze forward.
– Lower under control by bending your elbows straight back, keeping them close to your torso with forearms roughly vertical.
– Stop the descent before your shoulders glide forward or your upper arms move past a comfortable range.
– Focus on moving primarily at the elbows so the hips rise and lower as a result, rather than driving the motion with your hips.
– Maintain even pressure through your hands and avoid shrugging or letting your elbows flare out.
Triceps Dip Floor Beginner Introduction
The Triceps Dip Floor is a ground-based pushing movement that highlights arm strength through deliberate bending and straightening of the elbows. With the hands set slightly behind the body and the hips hovering above the floor, the upper arms handle most of the workload while the shoulders stay gently drawn back. Because the body is supported from the floor rather than a bench or parallel bars, the dipping depth is naturally smaller, which places more emphasis on controlled motion instead of chasing a large range.
Throughout the exercise, the triceps are the main drivers, assisted by the back of the shoulders and upper back to keep the shoulder area steady. The hips simply rise and lower in response to what happens at the elbows, rather than leading the action. The movement encourages a smooth, comfortable rhythm, an upright chest, and a relaxed neck, with the spine held in an easy, natural line. This makes it a precise, mindful way to practice pressing with bodyweight while maintaining a stable upper body position.