Floor Tricep Dip
UpdatedBlast your triceps with Floor Tricep Dips! A bodyweight exercise you can do anywhere - no equipment needed!
The Floor Tricep Dip is a compound exercise that mainly works the triceps, with help from the chest, shoulders and core. No equipment needed: it uses just your bodyweight.
Floor Tricep Dip Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head); Deep Core (transverse abdominis)
Floor Tricep Dip Variations and Alternatives
How to do the Floor Tricep Dip
Sit on the floor with your legs extended in front of you and your hands placed on the floor slightly behind and outside your hips.
Press through your palms, lifting your body off the ground while keeping your legs straight.
Straighten your arms, keeping a slight bend in your elbows to keep tension on your triceps and off your elbow joints.
Slowly bend your elbows to lower your body toward the floor until your arms are at about a 90-degree angle. Ensure your shoulders are down and away from your ears.
Once you reach the bottom of the movement, press down into the floor to straighten your elbows, returning to the starting position. This completes one rep.
Perform the desired number of reps and sets.
Ensure your movements are controlled to maximize the engagement of your triceps and to prevent injury. Keep your core tight and engaged throughout the exercise for stability and to provide additional support for your lower back.
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Floor Tricep Dip FAQs
What muscles does the Floor Tricep Dip work?
The Floor Tricep Dip mainly works the triceps, with help from the chest, shoulders and core. The main muscles are the triceps brachii.
What equipment do you need for the Floor Tricep Dip?
None. The Floor Tricep Dip is a bodyweight exercise, so you can do it anywhere.
Is the Floor Tricep Dip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Floor Tricep Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some Floor Tricep Dip variations and alternatives?
Similar exercises include the Chest Dip, Chair Bent-Knee Dip, Dips and Weighted Tricep Dips.
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