Upper Arms Exercise · Body Weight

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Triceps Dips Floor

Doing dips from the floor rather than an elevated bench limits the range of motion significantly, which makes this the more accessible entry point for anyone who can't yet support a full bodyweight dip on a bench. It's a regression, not a lesser exercise — plenty of lifters use it to build the base strength needed before progressing. Keep the hips close to the ground throughout rather than letting them drift forward.

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Also known as: Tricep Dips Floor

Category

Upper Arms

Equipment

Body Weight

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Triceps Dips Floor

1. Sit at the edge of a chair or bench, placing your hands beside your hips with fingers pointed forward.
2. Slide off the front of the chair, extending your legs out in front of you.
3. Straighten your arms while leaving a small bend in the elbows, keeping tension on the triceps rather than the elbow joints.
4. Bend your elbows slowly to lower your body toward the floor until they reach roughly 90 degrees.
5. At the bottom, press down through the chair to straighten your elbows and return to the top.
6. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the triceps.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Triceps Dips Floor mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Barbell Close-Grip Bench Press Barbell · Triceps Dumbbell Neutral Grip Bench Press Dumbbell · Triceps Exercise Ball Dip Stability Ball · Triceps EZ Barbell Jm Bench Press EZ Barbell · Triceps

FAQ

What muscles does the Triceps Dips Floor work?

The Triceps Dips Floor mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Triceps Dips Floor?

You do the Triceps Dips Floor with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Triceps Dips Floor?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Triceps Dips Floor?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Triceps Dips Floor?

The Barbell Close-Grip Bench Press trains your triceps with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.