How to do the Elbow Dips
Elbow Dips is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Elbow Dips demonstration · © GymiaFit
Elbow Dips at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Elbow Dips step by step
- 1Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- 2Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
- 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- 4Pause 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.
- 5Repeat for the desired number of repetitions.
Elbow Dips — questions
What muscles does the Elbow Dips work?
The Elbow Dips primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Elbow Dips?
None — the Elbow Dips uses your bodyweight only, so it works at home with nothing but floor space.
Is the Elbow Dips suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Elbow Dips?
Bench Dip (knees Bent), Bench Dip On Floor, Handstand Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Elbow Dips demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.