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Triceps Dips Floor 101 Video Tutorial

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Triceps Dips Floor
Triceps Dips Floor

Exercise Synopsis

Target Muscle Group

Triceps

Secondary Targets

Execution

Compound

Force Type

Push

Required Equipment

Bodyweight

Fitness Level

Intermediate

Variations

Alternatives

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

Triceps Dips Floor is a bodyweight exercise primarily targeting the triceps, with secondary emphasis on the shoulders. To perform the movement, you sit on the floor with your hands placed behind you, fingers pointing toward your feet. By bending your elbows, you lower your body toward the ground and then push back up, engaging the triceps as the primary muscle group. While the triceps are the main focus, the shoulders also contribute to the movement, providing stability and assistance. This exercise is a great way to strengthen and tone the upper arms and shoulders, requiring no equipment other than your bodyweight, making it easily accessible for home workouts.

How to Perform

  1. Start by sitting on the floor with your hands positioned behind you, fingers facing forward, and your legs bent at about a 90-degree angle with your feet flat on the ground. Your arms should be fully extended, and your body should be in a relaxed position.

  2. To begin the movement, press through your hands and straighten your arms, lifting your body off the floor while keeping your feet stable. Your hips should rise, and your upper body should be aligned with your arms as you lift yourself up.

  3. Gradually lower your body by bending your elbows. Keep your torso steady, and lower yourself until your glutes are just above the floor. Be careful not to let your body rest on the ground, maintaining tension in the muscles.

  4. Once you reach the bottom of the movement, press through your palms to straighten your arms again, pushing your body back up to the starting position, and engaging your triceps to return to the top.

  5. Continue this motion for the desired number of repetitions, making sure to control the movement and focus on maintaining good form throughout the set. Always engage your core to prevent any unnecessary strain on your shoulders or lower back.

★  Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.

Tips

  1. Maintain Elbow Position: One common error is letting the elbows flare out to the sides, which can put unnecessary stress on the shoulders. Instead, keep your elbows tucked close to your body as you lower and raise yourself. This ensures the exercise targets your triceps effectively and minimizes strain on your shoulder joints.

  2. Focus on Controlled Movement: It's crucial to perform the exercise with deliberate, controlled motions. Avoid rushing through the movements. Lower your body slowly and steadily, then push yourself back up with control. This will help you activate the muscles properly and reduce the risk of injury.

  3. Warm-Up First: Prior to starting any strength training, including Triceps Dips Floor, it’s essential to warm up your muscles. A light cardio routine, such as brisk walking or gentle jogging, can prepare your body for the workout and help prevent injuries during the exercise.

How Not to Perform

  1. Avoid Flaring Elbows: Do not let your elbows drift outward as you lower yourself. This puts unnecessary strain on your shoulders and reduces the effectiveness of the exercise. Keep your elbows close to your body to ensure the triceps are doing the majority of the work.

  2. Don’t Rush the Movement: Avoid performing the exercise too quickly. Moving too fast can lead to poor form and increase the risk of injury. Control your descent and ascent to maximize muscle engagement and reduce unnecessary strain on your joints.

  3. Don’t Overextend Your Elbows: Do not lock your elbows at the top of the movement. Overextending can stress the elbow joint and lead to injury. Keep a slight bend in your elbows at the top to maintain tension in the triceps throughout the exercise.

  4. Avoid Letting Your Body Rest on the Ground: When you lower your body, don’t allow your glutes to touch the floor. Resting your body on the ground eliminates muscle engagement and wastes energy. Instead, stop just above the ground and then push yourself back up.

  5. Don’t Neglect Core Engagement: Failing to engage your core can lead to poor posture and unnecessary strain on your lower back. Keep your core tight throughout the movement to stabilize your body and focus the energy on your triceps.

  6. Don’t Use Momentum: Avoid using body momentum to assist in the movement. This includes swinging your legs or using your hips to push yourself up. Rely on the strength of your triceps to complete the movement and keep the exercise focused on the target muscles.

  7. Avoid Incorrect Hand Placement: Make sure your hands are properly placed behind you, fingers pointing forward. Having your hands too far back or too close to your body can make the movement uncomfortable and ineffective. Keep them shoulder-width apart to maintain balance and stability.

  8. Don’t Forget to Breathe: Holding your breath can cause tension and make the exercise harder. Remember to breathe steadily—inhale as you lower your body and exhale as you push back up—to maintain energy and focus on the exercise.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

EQUIPMENT

Bodyweight

EXECUTION

Compound

FITNESS LEVEL

Intermediate

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

EQUIPMENT

Bodyweight

EXECUTION

Compound

FITNESS LEVEL

Intermediate

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