# Floor Triceps Dip

A bodyweight triceps exercise done seated on the floor with your hands behind your hips. Straightening your elbows lifts your hips off the floor, training the triceps with help from the front delts.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/floor-tricep-dip/video/male.mp4
- HTML: https://seto.fit/exercises/floor-triceps-dip/

## Muscles worked

- Triceps: 9/10
- Front delts: 5/10
- Lower chest: 3/10
- Rotator Cuff: 3/10

## How to do the Floor Triceps Dip

1. Sit with knees bent, palms on the floor behind your hips.
2. Point your fingers toward your feet.
3. Straighten your arms to lift your hips off the floor.
4. Lower your hips back toward the floor under control.

### Full technique — 7 steps

1. Sit on the floor with knees bent and heels on the floor in front of you.
2. Place your palms flat on the floor behind your hips, fingers pointing toward your feet.
3. Lean back slightly with elbows a little bent and hips resting on the floor.
4. Press through your palms and extend your elbows to lift your hips off the floor.
5. Finish with arms straight and vertical under your shoulders.
6. Bend your elbows and lower your hips back toward the floor under control.
7. Keep your hands and feet in place for every rep.

## Common mistakes

- Pushing up with the legs instead of the arms
- Stopping short of full extension
- Shrugging shoulders toward ears
- Hands set too far behind the hips
- Dropping too fast into bottom

## Form cues

- Press through the palms
- Fingers point toward feet
- Straighten arms fully
- Keep shoulders down
- Move only at elbows

## How much to do

- **Strength**: 3–4 sets of 10–15 reps · rest 1 min 15 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth**: 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Seated Dip Machine](https://seto.fit/exercises/seated-dip-machine/)
- **Weight plates**: [Plate Curl to Press with Triceps Extension](https://seto.fit/exercises/plate-curl-to-press-with-triceps-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Floor Triceps Dip — 30% of bodyweight**
- Harder: [Bench Dip](https://seto.fit/exercises/bench-dip/) — 45% of bodyweight
- Harder: [Triceps Dip](https://seto.fit/exercises/triceps-dip/) — 100% of bodyweight

## Quick answers

### What muscles does the Floor Triceps Dip work?

Primary: Triceps 9/10. Also works: Front delts 5/10, Lower chest 3/10, Rotator Cuff 3/10.

### When should I do the Floor Triceps Dip in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Floor Triceps Dip?

Strength: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Floor Triceps Dip?

Machine: Seated Dip Machine. Weight plates: Plate Curl to Press with Triceps Extension.

### What is a harder version of the Floor Triceps Dip?

Bench Dip (45% of bodyweight), Triceps Dip (100% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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