Triceps Dips Floor

Triceps Dips Floor

Triceps Dips Floor is a versatile bodyweight exercise that primarily targets the triceps muscles located on the back of your upper arms. It can be performed at home or in the gym with no equipment required, making it a convenient option for strengthening and toning your arms. To perform Triceps Dips Floor, you can position yourself on the floor or a stable elevated surface, such as a step or a chair. By placing your hands behind you shoulder-width apart, fingers facing forward, and extending your legs out in front of you, you create a strong base of support. From here, you'll lower your body by bending your elbows and keeping them close to your sides until you feel a stretch in your triceps. Next, you'll exhale and push yourself back up to the starting position using the strength of your triceps. Triceps Dips Floor are an excellent exercise to add to your workout routine as they help to isolate and target the triceps muscles effectively. This exercise not only improves arm strength but can also increase muscle definition, making your arms look leaner and more toned. Additionally, strong triceps are essential for performing other upper body movements such as push-ups, bench presses, and overhead presses. Remember to focus on proper form during the exercise to maximize its benefits while minimizing the risk of injury. Keep your core engaged, maintain a controlled tempo, and avoid excessive swinging or arching of your back. As with any exercise, you can customize it by adjusting the difficulty level to your fitness level – making it suitable for beginners and advanced individuals alike. Incorporate Triceps Dips Floor into your regular workout routine to sculpt and strengthen your arms, enhancing both functional strength and aesthetic appeal. Whether you're aiming to improve your push-up performance or simply want to rock sleeveless outfits with confidence, this exercise is a fantastic addition to your fitness arsenal. Keep challenging yourself, and enjoy the rewards of strong and well-defined triceps!


  • Sit on the edge of a sturdy chair or bench with your palms placed next to your thighs, fingers pointing forward.
  • Walk your feet forward a few steps, keeping your heels on the floor and extending your legs in front of you.
  • Straighten your arms and lift your buttocks off the edge of the chair, using your arm strength to support your body weight.
  • Lower your body by bending your elbows and keeping them close to your sides until your upper arms are parallel to the floor.
  • Pause for a moment, then push through your palms to straighten your arms and return to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your triceps muscles throughout the exercise.
  • Keep your shoulders down and back to maintain proper form.
  • To add intensity, try placing your feet on an elevated surface.
  • Control your descent and avoid letting your elbows flare out to the sides.
  • Incorporate triceps dips into your routine 2-3 times per week for optimal results.
  • If you're new to triceps dips, start with assisted variations using resistance bands or a chair.
  • Proper breathing is important - exhale as you push yourself up and inhale as you lower down.
  • To make triceps dips more challenging, add weight by using a weighted vest or holding a dumbbell between your feet or knees.
  • Avoid overarching your back by engaging your core muscles and maintaining a neutral spine position.
  • Gradually increase the number of repetitions and sets as you become more comfortable and stronger.


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