Are floor dips as effective as bench dips?

While floor dips have a shorter range of motion, they are highly effective for high-repetition endurance work and are safer for the shoulder joints because the hands are level with the feet.

How can I make floor dips harder?

You can increase the intensity by extending your legs straight out or by elevating your feet on a small step, which shifts more weight onto the triceps.

What should I do if my wrists hurt?

Try slightly rotating your hands outward or using a pair of hex dumbbells as handles to maintain a neutral wrist position.

Floor Dips Guide: Form, Variations, and Mistakes

Master floor dips with our expert guide. Learn the proper technique to build tricep strength and shoulder stability using only your bodyweight.

How to Perform

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

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

Primary movers

Triceps

Stabilizers

Anterior Deltoids
Core
Pectorals

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Triceps · Strength