How to do the Triceps Dips Floor
Triceps Dips Floor is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Triceps Dips Floor demonstration · © GymiaFit
Triceps Dips Floor at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Triceps Dips Floor step by step
- 1Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
- 2Slide your butt off the front of the chair with your legs extended in front of you.
- 3Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- 4Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
- 5Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
- 6Repeat for the desired number of repetitions.
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Triceps Dips Floor — questions
What muscles does the Triceps Dips Floor work?
The Triceps Dips Floor primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Triceps Dips Floor?
None — the Triceps Dips Floor uses your bodyweight only, so it works at home with nothing but floor space.
Is the Triceps Dips Floor suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Triceps Dips Floor?
Bench Dip (knees Bent), Bench Dip On Floor, Elbow Dips train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Triceps Dips Floor demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.