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Triceps · Bodyweight

Floor Triceps Dip

A movement that trains your triceps, done using just your bodyweight. Your chest and shoulders help out.

Floor Triceps Dip, starting position
EquipmentBodyweight
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Floor Triceps Dip muscles worked, front viewFloor Triceps Dip muscles worked, back view
TricepsPrimaryChest · ShouldersSecondary

How to do it

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

More triceps exercises

Bench DipsBody Tricep PressDips - Triceps VersionPush-Ups - Close Triceps Position
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Log Floor Triceps Dip and watch it climb

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