Triceps Dips Floor

A bodyweight exercise targeting the triceps, performed using the floor or a stable surface like a chair or bench. It also engages the chest and shoulders as secondary muscles.

Quick Facts

How to Do Triceps Dips Floor

Follow these step-by-step instructions to perform Triceps Dips Floor with proper form and technique.

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.

Muscles Worked

Understanding which muscles Triceps Dips Floor targets helps you integrate it effectively into your training program.

Benefits of Triceps Dips Floor

Incorporating Triceps Dips Floor into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Triceps Dips Floor directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Triceps Dips Floor build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Triceps Dips Floor safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Triceps Dips Floor, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Triceps Dips Floor, track these metrics during your workouts: