Elbow Dips
Description
Elbow dips (also called elbow push-ups or commando push-ups) transition between a high plank and a forearm plank. You lower from extended arms to forearms one arm at a time, then press back up. It builds tricep and shoulder endurance with core stability.
Equipment Required
Elbow Dips Instructions
- Start in a high plank position. Arms extended, body straight.
- Lower your right forearm to the floor (from hand to elbow).
- Lower your left forearm to the floor. You are now in a forearm plank.
- Press back up with your right hand to extend your right arm.
- Press up with your left hand. You are back in a high plank.
- Continue alternating which arm leads.
- Maintain a straight body line throughout — minimize hip rocking.
- Aim for 8 to 12 reps (4-6 per leading arm).
Elbow Dips Form & Visual
Elbow Dips Benefits
- Builds tricep and shoulder endurance
- Develops core anti-rotation
- No equipment needed
- Combines plank with pressing
- Engaging variation
- Builds transition strength
Elbow Dips Muscles Worked
- Triceps brachii
- Anterior deltoid
- Core (anti-rotation)
- Pectoralis major
Elbow Dips Variations & Alternatives
- Plank (static)
- Push-Up
- Commando Plank
- Parallel Bar Dip
- Plank Up-Down
