Strength
Floor dips
A versatile bodyweight movement designed to isolate the triceps and improve shoulder stability without equipment.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your knees bent and feet flat, placing your hands behind your hips with fingers pointing toward your heels.
Lift your hips off the ground by straightening your arms, supporting your weight on your hands and feet.
Lower your body by bending your elbows until your glutes nearly touch the floor.
Ensure your elbows point directly backward rather than flaring out to the sides.
Press through your palms to return to the starting position by fully extending your arms.
Maintain a neutral neck and engaged core throughout the entire range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging the shoulders toward the ears during the descent.
- Flaring the elbows out to the sides rather than keeping them tucked.
- Using the hips to lift the body instead of the triceps.
- Completing only a partial range of motion.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.