Triceps exercise · body weight
Triceps Dips Floor
The triceps dips floor is a bodyweight exercise that targets the triceps, with the chest and shoulders assisting.
- Target muscle
- Triceps
- Also works
- Chest, shoulders
- Equipment
- Body weight
- Body part
- Upper arms
How to do the triceps dips floor
- Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
- Slide your butt off the front of the chair with your legs extended in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
- Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every bodyweight exercise.
