Exercise guide
Triceps Dips Floor
- Beginner
- Compound
- Rep-based
- Shoulders
- Upper arms
- Waist
Floor dips are a beginner-friendly bodyweight exercise that isolates the triceps while engaging the chest and anterior deltoids through a functional pushing motion. This variation is excellent for building foundational pressing strength and arm definition without needing equipment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your knees bent and feet flat, positioned hip-width apart.
- Place your hands behind you, shoulder-width apart, with your fingers pointing toward your heels.
- Lift your hips off the floor so your weight is supported entirely by your hands and feet.
How to do it
- Inhale and slowly bend your elbows to lower your hips toward the floor until your glutes nearly touch the ground.
- Keep your elbows tucked back and pointing directly behind you rather than flaring out.
- Exhale and push through your palms to straighten your arms, returning to the starting position.
- Maintain a controlled 2-second eccentric (lowering) phase and a powerful 1-second concentric (pushing) phase.
Form checklist
- Keep your shoulders retracted and depressed (down and back) to protect the joints.
- Ensure your elbows point straight back throughout the entire range of motion.
- Keep your hips close to your hands to maintain the vertical line of force on the triceps.
- Avoid locking your elbows out completely at the top to keep constant tension on the muscle.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are pushing the floor away from you rather than just lifting your body.
- Keep your chest proud and open to prevent the shoulders from rolling forward, which can lead to impingement.
Make it harder
- Straighten your legs out in front of you with only your heels touching the floor to increase the load on your arms.
- Pause for two seconds at the bottom of the movement to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the triceps dips floor work?
- The triceps dips floor primarily targets the triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the triceps dips floor?
- The triceps dips floor requires no equipment — just your body weight.
- Is the triceps dips floor good for beginners?
- Yes. The triceps dips floor is a beginner-friendly movement and a strong foundation to build on.