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Elbow dips

Exercise Profile

Body PartTriceps, Upper Arms
EquipmentBody weight
Primary MusclesTriceps Brachii
Secondary MusclesDeltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Sternal Head
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Introduction to the Elbow dips

Elbow dips are a strength training exercise that primarily targets the triceps, shoulders, and chest, making it an excellent option for individuals aiming to enhance their upper body strength. This exercise is suitable for all fitness levels, from beginners to advanced athletes, as it can be modified to match each person's capabilities. People may want to incorporate elbow dips into their workout routine to improve muscle tone, enhance upper body strength, and increase functional fitness for daily activities.

Performing the: A Step-by-Step Tutorial Elbow dips

  • Move your body forward just far enough that your behind clears the edge of the bench or chair.
  • Keeping your feet hip-width apart and firmly planted on the ground, bend your elbows to lower your body towards the floor.
  • Once your elbows are at about a 90-degree angle, push yourself back up to the starting position by straightening your elbows, making sure to keep your body close to the bench.
  • Repeat this movement for the desired number of repetitions, making sure to keep your back straight and your core engaged throughout the exercise.

Tips for Performing Elbow dips

  • Controlled Movement: Lower your body towards the floor until your elbows form a 90-degree angle. Ensure that your movements are slow and controlled. Avoid rushing the exercise as this can lead to improper form and risk of injury.
  • Engage Your Core: As you perform the dip, engage your core muscles to maintain balance and stability. This will also help to protect your lower back from strain.
  • Keep Elbows Close: A common mistake to avoid is flaring out your elbows. Keep them close to your body throughout the exercise to ensure you're targeting the right muscles and to avoid unnecessary shoulder strain.
  • Mind Your Shoulders:

Elbow dips FAQs

Can beginners do the Elbow dips?

Yes, beginners can do elbow dips exercise, but they should start with a modified version or use assistance until they build up their strength. This exercise primarily targets the triceps and also works the shoulders and chest. It's important to use proper form to prevent injury. If beginners find it too difficult, they can start with bench dips or assisted dips machine before moving on to the more challenging elbow dips. As always, it's recommended to consult with a fitness professional to ensure the exercise is being done correctly.

What are common variations of the Elbow dips?

  • Parallel Bar Elbow Dips: In this variation, you use parallel bars or dip bars, lowering your body until your arms are at a 90-degree angle and then pushing back up.
  • Ring Elbow Dips: This variation requires gymnastic rings, which adds an element of instability and engages the core more intensively.
  • Weighted Elbow Dips: For this variation, you add weight to your body using a weight belt or a weighted vest to increase the intensity of the exercise.
  • Single Arm Elbow Dips: This advanced variation involves performing the dip using only one arm at a time, which greatly increases the difficulty and engages the core for balance.

What are good complementing exercises for the Elbow dips?

  • Tricep Kickbacks: These target the triceps directly, just like elbow dips, and help to further isolate and strengthen this muscle group, enhancing the benefits of the dips.
  • Planks: While this is primarily a core exercise, it also engages the arm and shoulder muscles, providing a comprehensive workout that complements the strength and stability gained from elbow dips.

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