Intermediate
ELBOW DIPS
Upper arms
Body Part
Triceps
Target Muscle
Body weight
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
2
Step:2 Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
3
Step:3 Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
4
Step: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
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
