Triceps Dip Floor
The Triceps Dip Floor targets your triceps and helps build upper body strength.
- Start seated on the floor with your legs extended in front of you.
- Place your hands behind you, fingers pointing towards your feet.
- Press through your palms to lift your body off the ground.
- Lower your body by bending your elbows, keeping them close to your sides.
- Push back up to the starting position.
How to perform the Triceps Dip Floor
- Set up. Set up in a stable, balanced starting position appropriate for the Triceps Dip Floor using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your trapezius rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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