Floor Dip

oec:floor-dip

A beginner-friendly bodyweight movement performed in a crab posture to strengthen the triceps and anterior shoulders.

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Also called: Floor dips, Crab dip, Crab walk dip, Bench Dips On Floor HD

How to do it

Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
Place your hands on the floor slightly behind your hips, fingers pointing forward toward your feet.
Press through your hands and feet to lift your hips slightly off the floor, keeping your chest open and shoulders down.

Lower your body by bending your elbows directly backward until your buttocks lightly graze or hover just above the floor.
Push firmly through your palms to extend your elbows and return to the starting elevated position.
Lock out the triceps momentarily at the top without shrugging your shoulders.

Inhale as you bend your elbows and lower your hips, and exhale as you press through the floor to return to the top.

Hinging at the hips rather than bending the elbows.: Ensure your elbows actively flex backward so the triceps carry the work rather than simply lifting and lowering the pelvis.
Flaring the elbows out wide to the sides.: Keep your elbows tracking straight behind your body to properly load the triceps and protect the shoulders.
Excessive shoulder shrugging and forward slouching.: Depress your scapulae and keep your chest lifted throughout the set.

If you experience wrist discomfort from deep extension, rotate your hands slightly outward or perform the movement with your hands gripping low parallettes or push-up handles.

This record: CC-BY-SA-4.0.