Triceps Dip Floor

Instructions

1
Sit on the floor with legs extended or bent, hands positioned slightly behind the buttocks with fingers pointing forward, torso upright and core engaged
2
Press through your hands to lift your hips off the ground, creating a straight line from shoulders to knees, keeping shoulders depressed and chest open
3
Lower your body by bending the elbows, descending toward the floor in a controlled manner while maintaining an upright torso position and engaged core
4
Press through your hands and extend the elbows to lift your body back to the starting position, squeezing the chest and anterior shoulders at the top of the movement
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Focusing on the Triceps Dip Floor allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Upper Arms stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Triceps Dip Floor
  • Cable Triceps Dip Floor
  • Banded Triceps Dip Floor

Beginner Tips

If you are new to the Triceps Dip Floor, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions