How to Do a Butterfly Dips

  1. Sit with knees bent, feet flat, and hands behind you, fingers forward.
  2. Lift hips slightly and point elbows outward.
  3. Lower by bending elbows, then push back up.

Muscles Affected


Primary muscles: Triceps brachii

Secondary muscles: Chest, shoulders

Equipment: Bodyweight (no equipment)

Band Reverse Plank

Proper Form And Breathing Pattern

Keep core tight, elbows wide. Inhale as you lower. Exhale as you press up.


Sets And Reps

Do 2–3 sets of 10–12 reps.

Benefits of Butterfly Dips

  1. Builds upper-body strength and Enhances triceps tone
  2. Reduces muscle tightness and improves posture