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All exercises

Triceps dips floor

Beginner

Triceps dips floor is a compound bodyweight exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
  2. 2Slide your butt off the front of the chair with your legs extended in front of you.
  3. 3Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  4. 4Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
  5. 5Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Assisted triceps dip (kneeling)Machine
  • Lever overhand triceps dipMachine
  • Elbow dipsBodyweight
  • Triceps dipBodyweight
  • Bench dip on floorBodyweight
  • Triceps dip (bench leg)Bodyweight

Easier variations

  • Assisted triceps dip (kneeling)Machine

Harder variations

  • Weighted bench dipWeight plate
  • Exercise ball dipOther
  • Reverse dipBodyweight
  • Triceps dip (between benches)Bodyweight
Logged today · 2 min restTriceps dips floor

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