Elbow dips are a bodyweight exercise targeting the tricep, performed using a bench or chair. The movement involves lowering and raising the body by bending and straightening the elbows while keeping the back close to the bench.
Also Works
ChestShoulders
How to Perform
1
Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
2
Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
3
Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
4
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.
5
Repeat for the desired number of repetitions.
Pro Tips
•Keep your back grazing the bench throughout the movement to maximize triceps engagement and reduce shoulder stress.
•Lower until your elbows hit roughly 90 degrees, then press up without locking out aggressively at the top.
•Point your fingers forward and grip the edge firmly to keep your wrists in a neutral position.
Common Mistakes
•Drifting too far away from the bench, which shifts the load onto the shoulders and can cause impingement.
•Shrugging the shoulders up toward the ears instead of keeping them depressed and packed.
•Using momentum by bouncing at the bottom rather than controlling the entire range of motion.