Triceps Dips Floor

1. Sit on the floor with your knees bent and feet flat, hip-width apart.
2. Place your hands behind you on the floor with fingers pointing toward your feet.
3. Press through your palms to lift your hips slightly off the ground.
4. Brace your core to keep your body supported between your hands and feet.
5. Bend your elbows to lower your hips toward the floor under control.
6. Lower until your upper arms are roughly parallel to the floor.
7. Press through your palms to straighten your elbows and lift your body back up.
8. Keep your hips from fully resting on the floor between reps.

Common Mistakes

• Letting the hips sag toward the floor: Allowing your hips to drop during the movement shifts the exercise away from the triceps. Keep your core braced to support your body weight throughout.
• Flaring the elbows out wide: Letting your elbows point outward instead of straight back increases stress on the shoulders. Keep your elbows tracking backward, close to your body.
• Placing the hands too far from the hips: Hands set too far forward or back changes the angle and reduces triceps engagement. Position your hands close to your hips, fingers pointing toward your feet.
• Rushing through the reps: Moving too quickly reduces time under tension and control. Lower and press with a steady, deliberate pace.