Triceps Dip Floor

Instructions

1
Sit on the ground with legs extended and hands placed behind hips, palms down, fingers pointing toward feet. Back is upright and chest is open.
2
Position hands firmly on the ground shoulder-width apart behind the torso. Engage core and prepare to lift body weight using arm strength.
3
Lower the body by bending elbows, bringing hips toward the ground while keeping legs extended. Allow elbows to bend to approximately 90 degrees while maintaining control.
4
Press through hands and extend elbows to raise hips back to starting position. Squeeze biceps and anterior shoulders at the top of the movement, then repeat.
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Biceps Brachii, the Triceps Dip Floor is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Significantly enhances the structural integrity and power of the Biceps Brachii.
  • Improves overall Upper Arms stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Pro Tips

Control the eccentric (lowering) phase of the Triceps Dip Floor for 3-4 seconds to drastically increase time under tension.

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