Elbow Dips 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Elbow Dips are an effective bodyweight exercise primarily targeting the triceps, with secondary emphasis on the shoulders. To perform the exercise, you position your hands behind you on a stable surface, like a bench or the floor, and lower your body by bending your elbows before pressing back up to the starting position. This movement primarily engages the triceps as the main muscle group, but the shoulders, particularly the anterior deltoids, also assist in stabilizing and supporting the motion. Elbow dips are a compound, pushing exercise that can be done without any additional equipment, making them an excellent addition to any bodyweight workout routine.
How to Perform
Begin by sitting on a sturdy surface, such as a chair or bench, ensuring your feet are flat on the ground and your hands are placed on the edge of the seat, fingers pointing towards your body.
Gradually slide your body forward off the seat, while keeping your palms securely on the edge and your arms straight. Your feet should remain flat, providing stability.
With your arms still in position, gently bend your elbows to lower your body towards the floor. As you do this, keep your torso upright and avoid rounding your back, maintaining a controlled movement. Keep your shoulders relaxed and away from your ears.
Continue lowering yourself until your elbows form a 90-degree angle or your upper arms become parallel to the ground. This is the point of maximum descent.
To return to the starting position, press through your palms and straighten your arms, ensuring your elbows remain close to your sides throughout the movement.
Repeat the motion for the prescribed number of repetitions, focusing on maintaining good form, controlled movements, and proper engagement of your triceps.
★ 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
Primarily works the triceps, with secondary activation of the shoulders.
This exercise requires no equipment other than your bodyweight.
Sit on a chair or bench, with your hands gripping the edge and fingers pointing towards your body.
Keep your feet flat on the floor and knees bent at a 90-degree angle.
Lower your body by bending your elbows, ensuring your back stays straight and shoulders remain down.
Lower yourself until your elbows reach a 90-degree angle or your upper arms become parallel to the ground.
Press through your palms and straighten your arms to lift your body back to the starting position.
Keep your elbows close to your body throughout the movement for better triceps activation.
Maintain control throughout the movement, avoiding jerky or rapid motions.
Perform for the desired number of reps while focusing on proper technique for maximum efficiency.
How Not to Perform
Don’t flare your elbows outwards: Avoid allowing your elbows to point out to the sides while lowering your body. This reduces triceps engagement and can strain the shoulders. Keep your elbows close to your body to properly activate the triceps.
Don’t let your back round: Never let your back curve or round as you lower yourself. This can lead to unnecessary strain on your lower back. Keep your torso upright and engage your core for support.
Avoid sinking too low: Do not lower your body past a 90-degree angle at the elbows, as going too deep can put excessive pressure on the shoulder joints. Stop when your upper arms are parallel to the ground or when you reach a 90-degree angle at the elbows.
Don’t lock your elbows at the top: When returning to the starting position, do not lock your elbows completely. Fully locking out the elbows can put unnecessary stress on the joint. Keep a slight bend to maintain control and avoid joint strain.
Don’t rush the movement: Avoid fast, jerky motions. Performing the exercise too quickly can lead to poor form and reduces muscle engagement. Focus on a slow, controlled movement to effectively target the triceps.
Avoid shrugging your shoulders: Keep your shoulders down and away from your ears. Shrugging your shoulders can cause tension in the neck and upper traps, which takes the focus away from the triceps.
Don’t allow your feet to slip: Ensure your feet remain flat on the floor throughout the movement. Sliding or shifting your feet can destabilize your body, making the exercise less effective and increasing the risk of injury.
Don’t overextend your arms at the top: Avoid pushing yourself up too far, as this can reduce the time under tension for the triceps and waste energy. Keep your arms slightly bent to maintain constant engagement of the triceps.
Don’t neglect core engagement: Avoid letting your core relax. Not engaging your core can lead to an unstable position and improper form. Keep your abs engaged to support your body throughout the exercise.
Don’t perform without a stable surface: Never attempt elbow dips on an unstable or wobbly surface. This could lead to loss of balance and potential injury. Ensure you're using a stable chair, bench, or surface for optimal safety and performance.
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.
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.
