Triceps Dips Floor
Triceps Dips Floor Exercise Description
Triceps Dips Floor is a bodyweight push variation performed in a crab-style support with the hands on the floor behind the hips. The exercise primarily trains the triceps brachii through elbow extension, with assistance from the anterior deltoids and pectoralis major. Scapular stabilizers, including the serratus anterior and lower trapezius, work isometrically to maintain shoulder blade position as the elbows bend and straighten. Because the shoulders are in extension behind the torso, depth control and consistent shoulder alignment are essential for comfort and joint positioning. Keep the torso close to the hands, elbows tracking mostly backward, and the spine neutral throughout. Hips remain lightly elevated so the body is supported by the hands and feet without resting on the floor. This floor setup offers a simple way to practice controlled elbow flexion and extension without external equipment.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Serratus Anterior, Trapezius - Lower 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: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Triceps Dips Floor Exercise
‘- Sit with knees bent and feet flat, hip-width. Place hands on the floor behind your hips, shoulder-width, fingers pointing toward your feet or slightly turned out; wrists stacked under shoulders.
– Press through your palms to lift the hips a few inches. Keep ribs down, chest open, neck long; gently draw shoulder blades down and back.
– Lower by bending the elbows straight back, keeping forearms near vertical and hips close to the hands.
– Stop when elbows approach about 90 degrees of flexion or just before the shoulders begin to roll forward.
– Press through the hands to extend the elbows to straight without aggressive hyperextension; maintain a neutral spine and level hips.
– Move with control; avoid shrugging, flaring elbows wide, or letting the hips drift far from the hands.
– Adjust hand angle slightly outward and reduce depth as needed to stay within a comfortable, pain-free range.
Triceps Dips Floor Tips
‘- Place your hands on the floor behind your hips, shoulder-width, with wrists stacked under your shoulders.
– Point your fingers toward your feet or slightly turned out to find a comfortable hand angle.
– Lift your hips a few inches so your weight is supported by your hands and feet without resting on the floor.
– Keep ribs down, chest open, and neck long to maintain a neutral spine.
– Gently draw your shoulder blades down and back to stabilize your shoulders.
– Lower by bending your elbows straight back, keeping your forearms near vertical.
– Keep your hips close to your hands and avoid letting them drift far away.
– Stop the descent when your elbows reach about 90 degrees or just before your shoulders start to roll forward.
– Press through your hands to straighten your elbows without aggressive hyperextension.
– Maintain level hips throughout the movement.
– Move with control and avoid shrugging or letting your elbows flare wide.
– If needed, turn your hands slightly outward and reduce your range of motion to stay in a comfortable, pain-free range.
Triceps Dips Floor Beginner Introduction
Triceps Dips Floor is a bodyweight pushing exercise performed in a reverse, crab-like position, with the hands planted on the ground slightly behind the body. The hips hover off the floor so the hands and feet share the load while the elbows bend and straighten. This movement centers on the triceps at the back of the upper arms, with support from the front shoulders and chest to help drive the press. Muscles around the shoulder blades and upper back work steadily to keep the shoulders feeling stable as the arms move.
Because the arms reach slightly behind the torso, the exercise has a strong emphasis on comfortable shoulder positioning and a smooth, controlled range of motion. The action is relatively small and deliberate, highlighting joint alignment and tension through the arms rather than big, swinging movement. With no extra equipment required, it offers a simple way to practice pressing strength, body awareness, and upper-body stability using just your own bodyweight and a clear sense of control.