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.

How to do it

1. Sit with the legs straight and the hands on the floor behind the hips, fingers pointing forward.
2. Press into the hands and heels and lift the hips into a straight-leg reverse plank.
3. Bend the elbows straight back and lower the hips a short way towards the floor.
4. Push back up until the arms lock out, keeping the hips high.
5. Repeat for the desired number of repetitions.

Tips

• 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.

Muscles

Primary: Triceps

Secondary: Erector spinae, Glutes (max), Rear deltoid