Floor Triceps Dip
Complete guide to Floor Triceps Dip. Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Floor Triceps Dip
Sit on the floor with your knees bent and feet flat, placing your hands behind you with fingers pointing forward.
Lift your hips off the floor so your weight is supported by your hands and feet.
Engage your abs and take a breath.
Bend your elbows to lower your hips toward the floor.
Push through your palms to straighten your arms back up, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |