Bodyweight Tricep Dip on Floor
The floor tricep dip is a beginner-friendly way to target the triceps anywhere without a bench or dip station. Sit on the floor with hands behind you, fingers forward, lift your hips, and bend your elbows to lower and press back up.
How to Perform
Sit on the floor with knees bent, feet flat, and hands behind your hips with fingers pointing forward.
Lift your hips off the ground and straighten your arms.
Bend your elbows to lower your body, keeping them pointing straight back.
Press back up to full arm extension, squeezing the triceps at the top.
Common Mistakes to Avoid
Flaring elbows out to the sides, which shifts work to the shoulders.
Dropping the hips too low and scraping the floor.
Using momentum from the hips rather than pressing with the arms.
Muscle Activation
Variations
Track your Bodyweight Tricep Dip on Floor progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.