Triceps Dips Floor

Setup

1. 01Sit on the floor with knees bent and feet flat in front of you.
2. 02Place both hands on the floor just behind the hips, fingers pointing toward the feet.
3. 03Lift the hips a few inches off the floor so the arms and feet carry the load.
4. 04Pull the shoulders down and back away from the ears.

Execution

1. 01Bend the elbows and lower the hips toward the floor without sitting down.
2. 02Keep the elbows tracking straight back, not flaring out to the sides.
3. 03Press through the palms and extend the elbows to lift the hips back up.
4. 04Finish each rep with the elbows fully straight and shoulders packed.

Checkpoints

• -Hips hover close to the floor at the bottom without touching.
• -Elbows point backward, not sideways.
• -Shoulders stay away from the ears throughout the rep.
• -Wrists stay stacked under the shoulders.

Common mistakes

• -Resting the hips on the floor between reps.
• -Shrugging the shoulders toward the ears at the bottom.
• -Cutting the range short and only bending the elbows a few degrees.
• -Letting the fingers point sideways, which strains the wrists.