Floor Triceps Dip

Body region

• Arms
• Chest

Muscles

Main

• Triceps

Helps

• Deltoid
• Pectoralis Major
• Anconeus

Holds

• Trapezius
• Rectus Abdominis
• Gluteus Maximus

Technique

1. Sit on the floor with knees bent, feet flat and hands on the floor behind your hips, fingers pointing toward your feet.
2. Press through your hands to lift your hips a few inches off the floor.
3. Flex at the elbows and sink until your glutes are just off the floor.
4. Straighten your arms to push back up, keeping the hips raised between reps.

Cues

• Keep the elbows pointing back, not out to the sides.
• Keep the chest open and the shoulders away from the ears.

Common mistakes

• Pushing with the legs instead of the arms.
• Letting the shoulders roll forward at the bottom.

Alternatives

• Bench Dip
• Diamond Push-Up