VARIATIONS
- Triceps Push-UpTriceps
- Bench DipsOne knee and hand on a benchTriceps
- Bodyweight Tricep DipsTriceps · Dip Station
- Step DipsTriceps · Step Platform
- Weighted Chest DipNeutralLeaning forwardHangingMiddle Chest · Triceps · Dip Station · Dip Belt
- Feet-Elevated Bench DipOne knee and hand on a benchFeet elevatedTriceps
Floor Dips
Hips lift off the floor with hands placed behind on the ground.
This bodyweight movement targets the triceps while engaging the shoulders and chest for stability. It builds pushing strength using only the floor for support.
HOW TO DO IT
- Sit on the floor with knees bent and feet flat.
- Place hands behind you with fingers pointing forward.
- Lift hips off the ground by straightening your arms.
- Bend elbows to lower your hips toward the floor.
- Press back up until arms are fully extended.
COMMON MISTAKES
- Flaring elbows out to the sides excessively.
- Shrugging shoulders up toward the ears.
- Lowering hips too far and straining the shoulder joint.
TIPS
- Keep shoulders depressed away from your ears.
- Drive through the heels to stabilize the lower body.
- Maintain a straight line from knees to shoulders.
SAFETY
- Avoid hyperextending elbows at the top of the movement.
- Stop immediately if you feel sharp pain in the shoulder joint.
DETAILS
- Muscles
- Triceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Dip
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Bent arms
- Legs straight or bent
- Bent knees
- Hand orientation
- Pronated (palms down / away)
- Torso lean
- Upright
- Body position
- Seated
- Body support
- Forearms supported
SIMILAR EXERCISES
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