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Triceps · Beginner

Floor Triceps Dip

Short-range floor-supported triceps dip with the hands and feet on the ground.

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Floor Triceps Dip demonstration

Exercise overview

Training details

TricepsShouldersChest

Equipment

Bodyweight

Sets × reps

3 × 20

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the floor with knees bent, feet flat, and hands planted behind you with fingers pointing forward or slightly outward.
  2. 02Press through the hands and feet to lift the hips a few centimeters.
  3. 03Bend the elbows backward to lower the hips toward the floor through a short comfortable range.
  4. 04Keep the shoulders down and the chest open without forcing shoulder extension.
  5. 05Press the floor away to straighten the elbows and repeat without resting the hips heavily.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBent-Knee Bench DipHarder progressionSingle Leg Dip on floorRelated variationStraight-Leg Bench Dip

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench PressComparable substituteMachine-Assisted Dip

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