Elbow dips

Strengthen your triceps, shoulders, and chest with bodyweight elbow dips. Learn proper form to build upper body pushing strength and endurance.

IntermediateUpper Arms

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Description

A strength training exercise that focuses on tricep muscles and also engages the shoulder and chest muscles. It involves bending the elbows to lower the body, and then straightening them to lift the body.

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How to do Elbow dips

01
Setup
Begin in a forearm plank position with your body forming a straight line from head to heels, supported by your forearms and toes.
02
Setup
Ensure your elbows are directly beneath your shoulders, forearms parallel, and palms flat on the ground or hands clasped.
03
Inhale and slowly lower your hips towards the floor by bending further at your elbows, keeping your body in a rigid, straight line.
04
Lower until your chest is close to the ground, feeling a stretch in your triceps and shoulders.
05
Exhale and powerfully press through your forearms and elbows, extending them to push your body back up to the starting forearm plank position.

Tips

Maintain a rigid plank throughout the entire movement, actively engaging your core and glutes to prevent your hips from sagging or lifting too high.
Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to maximize time under tension and build greater strength.
Focus on driving through the entire surface of your forearms and elbows, imagining you are pushing the floor away from you to initiate the upward movement.
Keep your shoulder blades pulled back and down, away from your ears, to maintain shoulder stability and optimal muscle activation.

Common mistakes

Allowing your hips to sag towards the floor puts excessive strain on the lower back; fix this by tightening your core and glutes to keep your body in a straight line.
Flaring your elbows out to the sides reduces triceps activation and can strain the shoulder joint; fix this by keeping your elbows tucked in closer to your body.
Performing a short range of motion limits muscle engagement; fix this by lowering your body until your chest is nearly touching the floor, ensuring a full stretch in the triceps and shoulders.

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Questions

Is Elbow dips good for beginners?

Elbow dips is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What are the best tips for Elbow dips?

Maintain a rigid plank throughout the entire movement, actively engaging your core and glutes to prevent your hips from sagging or lifting too high. Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to maximize time under tension and build greater strength. Focus on driving through the entire surface of your forearms and elbows, imagining you are pushing the floor away from you to initiate the upward movement. Keep your shoulder blades pulled back and down, away from your ears, to maintain shoulder stability and optimal muscle activation.

What are common mistakes when doing Elbow dips?

Allowing your hips to sag towards the floor puts excessive strain on the lower back; fix this by tightening your core and glutes to keep your body in a straight line. Flaring your elbows out to the sides reduces triceps activation and can strain the shoulder joint; fix this by keeping your elbows tucked in closer to your body. Performing a short range of motion limits muscle engagement; fix this by lowering your body until your chest is nearly touching the floor, ensuring a full stretch in the triceps and shoulders.