In today's article we are going to see a quick tutorial so that you can do Russian push-ups and elbow dips today, with a very simple technique.

For both movements you have to follow the same process, let's look at it first with the dips.

Elbow dips

As a requirement, it is important that you are able to do at least 10 or 15 dips before trying this movement. If not, it can be a bit forced and dangerous.

Now let's see how to do elbow dips. First you have to lower the dip by bending your elbows, you should not throw yourself directly onto your forearms, but first do a regular dip.

Secondly, now you have to throw yourself backwards, placing your forearms on the parallel bars. Try to keep your wrists on the outside of the bars so that you don't slip inwards and fall to the ground.

Now you have to go back to the previous position, you should not try to go straight up and extend your arms, but return to the position you had when you lowered the dip and bent your elbows. To do this you can give a small push with your trunk and legs, you can even extend your arms to bring your body back and then use the forward inertia to go up.

And finally, you just have to extend your elbows to finish the movement. Here you have the full sequence so you understand better:

Elbow push-ups

With push-ups it is the same process. As a requirement I would also recommend being able to do at least 10 or 15 push-ups without problem to ensure that we can practice this movement safely.

Once we are going to try it, what we have to do is the same as in the dips: first lower yourself, without throwing yourself directly onto your elbows.

Next, now is the time, throw yourself onto your elbows.

Now return to the lower position that you were before dropping and finally extend to finish the movement.

In push-ups we have the issue of the feet, since these are anchored to the ground and, nevertheless, your body must go backwards.

For this, there are some people who simply use the mobility of their ankles to generate space for this movement. There are also others who slightly raise the hip, and others, like in my case, who make a small jump in each repetition. Choose the option that you like the most.

There is another exercise that uses the same movement pattern and with which we can use the same process, which is the tiger bend. The vertical version of the elbow push-ups. But for this movement we require a more extensive tutorial that we will do in the future.

I leave you a push routine with these exercises so that you can work on them in this link.

I hope it helps you a lot.

By Yerai Alonso