Triceps Dip Floor

Body Part: Upper Arms

Muscle: Triceps

Equipment: Body Weight

Triceps Dip Floor is a bodyweight pressing exercise performed from a seated, hands-behind-you position on the floor. With the knees bent and the feet planted, you lower and lift the hips by bending and straightening the elbows, which puts the triceps under the main load while the shoulders and core help keep the torso steady.

The setup matters because this movement loads the shoulder and elbow positions at the same time. Hands are placed behind the hips, the chest stays open, and the shoulders should stay away from the ears so the arms can work without collapsing forward. When the base is stable, the triceps can take over the press instead of the lower back or momentum stealing the rep.

This version of the dip is useful when you want a simple floor-based triceps exercise without bars or bench equipment. It works well as accessory work, a home-session strength option, or a controlled finisher after heavier pressing. The image shows a bent-knee variation, which is usually easier on the shoulders than a straighter-leg version and lets you focus on clean elbow extension.

Each rep should feel like a deliberate press, not a bounce. Lower the hips only as far as the shoulders can tolerate while the elbows track back, then drive the floor away until the arms are nearly straight. Keep the wrists stacked under the hands, breathe out as you press up, and avoid letting the hips sag or the elbows flare wide.

Because the body is supported by both the hands and the feet, small position changes make a big difference. Moving the feet farther away increases the challenge, while keeping the knees bent shortens the lever and makes the exercise more manageable. Use that adjustment to match the resistance to your shoulder comfort and triceps strength, and stop short of any sharp front-shoulder discomfort.

Instructions

• Sit on the floor with your hands on the ground just behind your hips, fingers turned forward or slightly out, and your knees bent with both feet flat.
• Lift your hips so your weight is supported between your palms and feet, then keep your chest open and your shoulders down away from your ears.
• Start with the elbows extended and the hips hovering so the triceps are ready to control the lowering phase.
• Bend your elbows and let the hips travel toward the floor while keeping the upper arms close to your sides.
• Lower only as far as your shoulders stay comfortable and your torso remains braced.
• Press firmly through the palms and straighten the elbows to raise the hips back up.
• Finish each rep with the hips lifted and the elbows nearly straight without locking out aggressively.
• Exhale on the press up, inhale as you lower, and keep the neck relaxed the whole set.
• Reset your hand and foot position if the shoulders roll forward or the hips start to twist.
• Repeat for the planned number of controlled repetitions.

Tips & Tricks

• Keep the hands close enough to the hips that the triceps can drive the press without turning it into a shoulder-dominant hold.
• If the wrists feel cranky, turn the fingers slightly outward instead of forcing them straight ahead.
• Let the elbows point mostly backward, not out to the sides, so the upper arms stay in a triceps-friendly line.
• A shorter range is fine if the front of the shoulder feels tight at the bottom; depth should be earned, not forced.
• The bent-knee version in the image reduces leverage, so use it before progressing to straighter legs or a higher hip position.
• Keep the ribcage from flaring as the hips rise; an overarched lower back usually means the core has stopped helping.
• Press the floor away smoothly instead of snapping the elbows straight, which keeps tension on the triceps longer.
• If the set turns into a shaky shoulder exercise, move the feet a little closer to the body and reset the shoulder blades.
• Stop the set when the hips start dropping unevenly or one arm begins to take over the press.

Frequently Asked Questions

What muscles does Triceps Dip Floor work?

The triceps do most of the work, while the shoulders, forearms, and core help stabilize the body.

Is the bent-knee floor version beginner friendly?

Yes. Keeping the knees bent shortens the lever and usually makes the exercise easier to control.

How low should I lower the hips?

Lower only until your shoulders stay comfortable and the elbows can still track back without the torso collapsing.

Why do my shoulders feel more involved than my triceps?

Your hands may be too far from your hips, or your elbows may be flaring outward instead of staying close to the body.

Should my fingers point forward on the floor?

Forward or slightly outward both work. Use the wrist angle that lets you press without discomfort.

How can I make Triceps Dip Floor harder?

Move the feet a little farther away, keep the hips higher, or slow the lowering phase while maintaining the same setup.

What should I do if my wrists hurt during the set?

Adjust the hand angle slightly outward, spread the load through the whole palm, or stop if the discomfort persists.

Can I use this exercise in a home workout?

Yes. It only needs floor space and works well as a bodyweight triceps accessory or finisher.