Elbow Dips

tricepsupper armsbody weight

Learn how to do the Elbow Dips with proper form and technique. This body weight exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.

Elbow Dips exercise demonstration showing proper form

How to Do the Elbow Dips

Follow these steps to perform the Elbow Dips with correct form:

  1. 1Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
  2. 2Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
  3. 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. 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.
  5. 5Repeat for the desired number of repetitions.

Elbow Dips Muscles Worked

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment
body weight
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Elbow Dips?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Elbow Dips work?

The Elbow Dips primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.

Do I need equipment for the Elbow Dips?

No. The Elbow Dips is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Elbow Dips with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Elbow Dips?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Elbow Dips?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Elbow Dips best for?

The Elbow Dips fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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