Triceps Dips Floor

Also known as: triceps dip floor

Intermediate

Triceps

Body Weight

The point of Triceps Dips Floor is lockout strength and arm thickness; pure bodyweight leverage is how it gets there.

How to do Triceps Dips Floor

Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
Slide your butt off the front of the chair with your legs extended in front of you.
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
Repeat for the desired number of repetitions.

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Triceps Dips Floor Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.

Common Triceps Dips Floor Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Triceps Dips Floor

Easier progression

Incline Close-grip Push-up

Harder progression

Cable Standing One Arm Triceps Extension

Swap Triceps Dips Floor For

Cable Rope High Pulley Overhead Tricep Extension

Dumbbell Incline One Arm Hammer Press On Exercise Ball

EZ-Bar Skullcrusher

Triceps Dips Floor — Frequently Asked Questions

How do you do the Triceps Dips Floor?

Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward. Slide your butt off the front of the chair with your legs extended in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Triceps Dips Floor work?

The Triceps Dips Floor primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Triceps Dips Floor should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Triceps Dips Floor good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Triceps Dips Floor?

Try the Cable Rope High Pulley Overhead Tricep Extension, Dumbbell Incline One Arm Hammer Press On Exercise Ball or the EZ-Bar Skullcrusher. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Triceps Dips Floor the same as the triceps dip floor?

Yes. The Triceps Dips Floor is also commonly called the triceps dip floor. Different gyms and training programs label it differently, but "triceps dip floor" refer to this same movement.