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Upper Arms · Body Weight
Floor Tricep Dip
Floor Tricep Dip is an intermediate compound strength exercise that works the triceps (upper arms), with the shoulders, chest and forearms assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Anterior Deltoids
- Chest · Pectoralis Major
- Forearms · Forearm Flexors, Forearm Extensors
- Core · Rectus Abdominis, Transversus Abdominis
How to do Floor Tricep Dip
- Sit on the floor with your knees bent and your heels planted in front of you with your toes pointing upward. Place both hands behind your hips with your palms flat, your fingers pointing toward your feet, and your elbows slightly bent.
- Press through your palms and heels to lift your hips slightly above the floor, keeping your chest raised and your shoulders pulled back.
- Press firmly through your palms and extend your elbows to lift your hips. Pause at the top, while squeezing your triceps.
- Bend your elbows and lower your hips, returning to the starting position. Repeat for the desired number of repetitions.
Form tips
- Point your elbows backward instead of allowing them to flare outward.
- Move through your elbows rather than dropping and raising your hips alone.
- Keep your shoulders down and avoid shrugging them toward your ears.
- Inhale as you lower your hips and exhale as you press upward.
Floor Tricep Dip alternatives
More triceps exercises
Floor Tricep Dip FAQ
What muscles does Floor Tricep Dip work?
Floor Tricep Dip mainly works the triceps in the upper arms (Triceps Brachii). The shoulders, chest, forearms and core work as secondary muscles.
What equipment do you need for Floor Tricep Dip?
None. Floor Tricep Dip is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Floor Tricep Dip should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Floor Tricep Dip good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Floor Tricep Dip burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Floor Tricep Dip?
Other exercises for the triceps include Triceps Dip Machine, Tricep Extension Machine, Plate Overhead Tricep Extension and Tricep Cable Kickback on Crossover Machine.
For developers
Use Floor Tricep Dip in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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