Elbow Dips

Elbow Dips


This exercise involves lowering your body by bending your elbows and then pushing back up. It primarily targets the triceps and can be done using a bench, chair, or even the floor.

Muscle Group

Equipment Required

Elbow Dips Instructions

  1. Start by sitting on a chair with your feet flat on the ground and your hands on the edge of the seat, fingers pointing towards your body.
  2. Slowly slide your body off the chair, keeping your hands in place and your elbows bent at a 90-degree angle.
  3. Lower your body towards the ground by bending your elbows, keeping your back straight and your shoulders down.
  4. Stop when your elbows reach a 90-degree angle or when your upper arms are parallel to the ground.
  5. Push yourself back up to the starting position by straightening your arms, keeping your elbows close to your body.
  6. Repeat for the desired number of repetitions.

Elbow Dips Form & Visual

Elbow Dips

Elbow Dips Benefits

  • Strengthens triceps muscles
  • Improves upper body strength
  • Increases range of motion in shoulders
  • Can be done anywhere without equipment
  • Helps with pushing movements in other exercises

Elbow Dips Muscles Worked

  • Triceps
  • Chest
  • Shoulders

Elbow Dips Variations & Alternatives

  • Tricep dips
  • Bench dips
  • Parallel bar dips
  • Assisted dips
  • Weighted dips