Crab Dips

A floor triceps exercise from the reverse tabletop position: with the hands behind the hips and the trunk lifted, the elbows bend and straighten to move the body up and down.

How to do it

1. Sit with the knees bent, the feet flat and the hands on the floor behind you, fingers pointing towards the heels.
2. Press into the hands and feet and lift the hips until the trunk is roughly level with the knees.
3. Bend the elbows straight back to lower the hips towards the floor without sitting down.
4. Push back up until the arms are straight, keeping the hips lifted.
5. Repeat for the desired number of repetitions and lower the hips to finish.

Tips

• Keep the elbows pointing back, not flaring out to the sides.
• Hold the hips high the whole set; letting them drop turns it into a rest.
• Walk the feet further away for a longer lever and more triceps work.

Muscles

Primary: Triceps

Secondary: Front deltoid, Glutes (max), Chest