You lift and lower your hips by bending and straightening the elbows while your hands are on the floor behind you, primarily working the triceps. The movement uses your body weight and focuses on elbow extension.
How to do the Dip (Triceps, Floor)#
- Sit on the floor with knees bent and feet flat, placing your hands on the floor just behind your hips.
- Press through your palms to lift your hips off the floor and straighten your arms to start.
- Slowly bend your elbows and lower your hips toward the floor until your elbows are about 90 degrees.
- Push through your palms and extend your elbows to return your hips to the starting raised position.
Muscles worked#
- Primary: Triceps
- Secondary: Front delts, Chest
Common mistakes#
- Allowing the elbows to flare wide instead of keeping them pointed back.
- Shrugging or tensing the shoulders toward the ears.
- Using the legs to push instead of driving from the arms.
- Lowering only a few inches and performing partial repetitions.
