Elbow Dips

Also known as: elbow dip

Beginner

Triceps

Body Weight

What Elbow Dips really gives you is triceps mass behind every press, driven by pure bodyweight leverage.

How to do Elbow Dips

Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
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.
Repeat for the desired number of repetitions.

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Elbow Dips Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Elbow Dips Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Easier and Harder Than Elbow Dips

Harder progression

Medicine Ball Supine Chest Throw

Swap Elbow Dips For

Overhead Triceps Extension

Dumbbell Lying Extension (across Face)

Band Close-grip Push-up

Elbow Dips — Frequently Asked Questions

How do you do the Elbow Dips?

Sit on the edge of a bench or chair with your hands gripping the edge next to your hips. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground. Bend your elbows and lower your body towards the ground, keeping your back close to the bench. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Elbow Dips work?

The Elbow Dips primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Elbow Dips should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Elbow Dips good for beginners?

Yes. The Elbow Dips is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Elbow Dips?

Try the Overhead Triceps Extension, Dumbbell Lying Extension (across Face) or the Band Close-grip Push-up. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Elbow Dips the same as the elbow dip?

Yes. The Elbow Dips is also commonly called the elbow dip. Different gyms and training programs label it differently, but "elbow dip" refer to this same movement.