Elbow Dips

Setup

1. 01Sit on the floor with knees bent and feet flat in front of you.
2. 02Place hands on the floor just behind the hips, fingers pointing toward the feet.
3. 03Lift the hips a few inches off the floor onto the hands and heels.
4. 04Set the shoulders down away from the ears before the first rep.

Execution

1. 01Bend the elbows and lower the body until the elbows are close to touching the floor.
2. 02Keep the hips lifted and the elbows tracking straight back, not out.
3. 03Press through the palms until the elbows are fully extended.
4. 04Repeat without letting the hips settle back onto the floor.

Checkpoints

• -Elbows point backward, not flared to the sides.
• -Hips stay off the floor for the whole set.
• -Shoulders stay down rather than shrugging toward the ears.
• -Full elbow lockout at the top of each rep.

Common mistakes

• -Dropping the hips to the floor between reps.
• -Cutting the range so the elbows barely bend.
• -Flaring the elbows wide and stressing the shoulders.
• -Craning the neck forward instead of keeping it neutral.