Elbow dips

Cómo hacer el Elbow dips

1. 1Set up between parallel bars or on a dip station, gripping the handles at roughly shoulder-width with your palms facing in.
2. 2Press up to support yourself at the top with your arms fully extended and your shoulders pulled down away from your ears.
3. 3Brace your core and let your torso stay upright to keep the focus on the triceps.
4. 4Bend your elbows to lower your body under control, keeping them tucked close to your sides rather than flaring out.
5. 5Descend until your upper arms are roughly parallel to the floor, or to the point your shoulders allow without strain.
6. 6Pause briefly at the bottom without bouncing or relaxing the shoulders.
7. 7Drive through your hands and extend your elbows to press back up to the locked-out start position.
8. 8Complete your reps, then step or lower down off the bars under control.

Consejos de técnica

• Keep your elbows tracking close to your body throughout the rep to bias the triceps and protect the shoulder joint.
• Stay tall and upright through your torso; leaning forward shifts more load onto the chest and front shoulders.
• Keep your shoulder blades pulled down and back so your shoulders stay packed and stable under load.
• Add reps before adding load — only attach a dip belt once you can complete clean bodyweight sets.
• If a full dip is too hard, use an assisted dip machine or a resistance band to scale the difficulty down.

Errores comunes

• Letting the elbows flare out wide, which shifts tension off the triceps and stresses the shoulder joint.
• Dropping too low or too fast, which overstretches the shoulders and increases injury risk.
• Shrugging the shoulders up toward the ears, losing scapular stability and straining the neck and traps.
• Bouncing out of the bottom instead of pressing under control, which removes muscular tension and cheats the rep.
• Cutting the range short and never bending the elbows enough to challenge the triceps.

Preguntas frecuentes