Elbow Dips

beginner strength exercise · body weight · targets triceps

Body part: upper arms
Primary target: triceps
Equipment: body weight
Difficulty: beginner

The elbow dip is a beginner-friendly tricep exercise performed by lowering the body from a high plank position to a forearm plank position by bending one elbow at a time, then pressing back up to the high plank. The continuous up-down motion through the elbow flexion-extension trains the triceps in a small range with minimal joint stress. It's a useful regression for beginners who can't yet do standard push-ups or bench dips. The exercise uses bodyweight loading but at a manageable level — the triceps work to control the descent and drive the press, without the full body weight load of more demanding dip variations. Most absolute beginners can manage 5-10 elbow dips per set in their first attempts. Like other accessibility-focused exercises, the value is in the introduction to the movement pattern. Spend 2-4 weeks training elbow dips, then progress to bench dips or push-ups for greater training stimulus. For trainees who remain at this level long-term (seniors, severely deconditioned, or rehabilitation contexts), elbow dips can serve as a permanent tricep maintenance exercise.

Why train the Elbow Dips?

Most accessible tricep exercise — appropriate for absolute beginners.
Trains triceps with bodyweight loading at manageable difficulty.
Useful for rehabilitation contexts under medical guidance.
Easy on the wrists due to forearm support in the bottom position.
Allows higher rep counts for endurance work.
Requires no equipment.

How to do the 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.

Muscles worked

Primary

triceps

Secondary

chest, shoulders

Common mistakes to avoid

Letting the hips sag
The body should stay straight from heels to head. Sagging hips engage the lower back. Brace the abs throughout.
Going too fast for control
Take 1-2 seconds down, brief pause at the bottom, 1-2 seconds up.
Letting one elbow flare wider than the other
Both elbows should track straight back evenly. Asymmetric tracking creates uneven loading.
Doing them on a hard floor
The forearms touch the floor in the bottom position. Use a yoga mat or padded surface to avoid forearm bruising.
Using it indefinitely instead of progressing
Elbow dips are a stepping stone for most trainees. Progress to bench dips or push-ups once 3 sets of 15 elbow dips feel easy.

Easier and harder variations

Easier

Perform from kneeling position (knees on floor instead of toes). Or reduce range — only lower partway.

Harder

Standard bench dips. Or push-ups (different muscle emphasis but similar accessibility level).

Alternative exercises

Bench dip
More demanding standard tricep exercise. Natural progression after elbow dips.
Knee push-up
Different exercise with similar accessibility level. Pairs well with elbow dips.
Tricep extension (band)
Isolated tricep exercise using a resistance band. Useful complement.

How to program the Elbow Dips into your training

Elbow dips work as a primary tricep exercise for beginners or as warm-up for trained athletes. For beginners: 3-4 sets of 8-15 reps with 60-90 seconds rest, 2-3 times per week. As warm-up for trained athletes: 1-2 sets of 10-15 reps before heavier tricep work. In a beginner full-body session: 3 sets of 10 elbow dips, 3 sets of 8 wall or knee push-ups, 3 sets of 8 inverted rows, 3 sets of 12 squats.

Recovery and frequency

Elbow dips have low recovery cost — daily training is fine. Forearm tightness from the bottom position is common.

Frequently asked questions

How many sets and reps should I do?

3-4 sets of 8-15 reps with 60-90 seconds rest.

How often should I train elbow dips?

2-3 times per week is standard; daily moderate volume is fine.

Elbow dip vs push-up: what's the difference?

Push-ups train the chest and triceps with hands flat on the floor. Elbow dips train the triceps more specifically through elbow flexion-extension with the forearms touching the floor at the bottom. Different muscle emphasis, similar accessibility.

Are elbow dips effective?

For beginners, yes. For trained athletes, the load is too low for serious development. Use them as warm-up or volume work.

How long until I can do bench dips?

Most beginners progress in 4-8 weeks of consistent elbow dip training.

Can I do elbow dips daily?

Yes — the low load makes daily training fine. Useful as part of a daily tricep maintenance routine.