Calisthenics
Beginner week

Floor dip

  • Triceps
  • Shoulders
  • Chest

A dip done on the floor: lift your hips and bend your arms behind you.

Floor dip: sitting with hands behind and hips lifted, then elbows bent to lower the hips.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Sit on the floor with your knees bent and feet flat.
  2. Put your hands on the floor behind your hips, fingers pointing towards your feet.
  3. Push through your hands to lift your hips off the floor.
  4. Bend your elbows to lower your hips towards the floor, without touching it.
  5. Straighten your arms to come back up.

Common mistakes

  • Elbows pointing out to the sides. Keep them pointing straight back.
  • Shoulders hunched up to your ears. Keep them down and back.
  • Moving your hips instead of your arms. The bend should come from your elbows.

Easier or harder

Easier

Smaller range: bend your elbows only a little.

Harder

Lift one leg straight out in front of you, and switch legs each set.

In the plan

Beginner
Intermediate
Beginner week