TETSUElbow Dips
The Elbow Dips are bodyweight exercises for the upper arms that primarily target the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
tricepsupper arms
chestshoulders
body weight
How to do the Elbow Dips
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles do the Elbow Dips work?
The Elbow Dips primarily target the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Elbow Dips?
None. The Elbow Dips use your body weight only, so you can do it anywhere.
How many sets and reps of the Elbow Dips should I do?
3 to 4 sets of 10 to 15 controlled reps of the Elbow Dips suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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