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Last updated March 5, 2026
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Triceps
Triceps Dip (Floor)
Sit on the floor with hands behind you, fingers forward, and press up by extending your arms to work the triceps.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps
Secondary
front shoulderschest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the floor with your knees bent and feet flat on the ground.
- Place your hands behind your hips with fingers pointing forward.
- Lift your hips slightly off the ground by pressing through your palms.
- Step 2Execution
- Bend your elbows to lower your body toward the floor.
- Keep your elbows pointing directly behind you, not flaring out.
- Lower until your upper arms are roughly parallel to the floor.
- Press through your palms to extend your arms and return to the starting position.
- Step 3Tips
- To increase difficulty, straighten your legs or elevate your feet.
- Keep your back close to your hands — do not drift forward.
- Focus on using your triceps, not your shoulders, to drive the movement.