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Exercise guide
Reverse Plank Dips
Triceps dips from a straight-leg reverse plank: the legs stay extended and the hips high while the elbows bend and straighten.
What this exercise works
- Muscles
- triceps brachii · erector spinae · gluteus maximus · posterior deltoid
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit with the legs straight and the hands on the floor behind the hips, fingers pointing forward.
- Press into the hands and heels and lift the hips into a straight-leg reverse plank.
- Bend the elbows straight back and lower the hips a short way towards the floor.
- Push back up until the arms lock out, keeping the hips high.
- Repeat for the desired number of repetitions.
Technique cues and common mistakes
- Keep the hips lifted at the bottom; sitting down between reps removes the load.
- Keep the elbows tracking straight back rather than flaring outwards.
- Bend the knees if the straight-leg version is too demanding on the hamstrings.