Dip - Leg Raised Floor

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Triceps Shoulders Strength Flat Bench Push Compound Gym

Purpose: This exercise strengthens the triceps muscle.

Benefits: Strengthening the triceps balances the biceps muscle.

For this exercise you will need 1 bench set so that it will not slip that you can place your feet on. Position yourself so that your hands are behind your body about 5-6 inches apart on the floor and your heels are supported on the bench. Your elbows should be straight. This is your starting position. Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows and try to keep your butt off the floor. Inhale during this movement. Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions.


The triceps is a straight muscle with three heads, long head (which extends and adducts the shoulder joint), lateral head (outer triceps) and medial head (inner head along with the long head).

Step 1

Position your hands on the floor behind you and your feet on the bench in front of you.

dip-leg-raised-floor-step-0

For this exercise you will need 1 bench set so that it will not slip that you can place your feet on. Position yourself so that your hands are behind your body about 5-6 inches apart on the floor and your heels are supported on the bench. Your elbows should be straight. This is your starting position.

Step 2

Lower yourself by bending your elbows.

dip-leg-raised-floor-step-1

Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows and try to keep your butt off the floor. Inhale during this movement.

Step 3

Raise yourself by straightening your elbows to the starting position.

dip-leg-raised-floor-step-2

Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Your hands are behind your body about 5-6 inches apart on the floor and your heels are supported on the bench. Your elbows should be straight.