Arms · Bodyweight
Triceps Dip Floor
How to do the triceps dip floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on the floor with your knees bent and place your hands flat behind you, fingers pointing toward your hips. Press through your hands to lift your hips off the floor, then bend your elbows to lower until your upper arms are near parallel before pressing back up. Keep your elbows pointing straight back the whole time.
- 1Feel your triceps drive your hips back up as you straighten your arms
- 2Keep your shoulders down and your elbows pointing behind you
- 3Lower under control until your elbows reach about 90 degrees
Common mistakes
- Avoid flaring your elbows out to the sides
- Do not let your shoulders roll forward or shrug up
- Do not push through your feet to assist the press
Muscles worked
The triceps dip floor mainly works the triceps, with the lower chest and front delts assisting.
- TricepsPrimary
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Mid ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the triceps dip floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.