How to perform Bodyweight Bench Dip with proper form
Setup
- Find a stable bench, chair, or step.
- Sit on the edge, placing your hands shoulder-width apart next to your hips.
Execution
- Hand Placement: Grip the edge of the surface with fingers facing forward.
- Leg Position: Extend your legs out in front of you, keeping your heels on the floor or elevate them on another surface.
- Lowering Phase:
- Slowly bend your elbows, lowering your body toward the ground.
- Keep your elbows close to your body at about a 45-degree angle.
- Lower until your upper arms are parallel to the ground or slightly below, ensuring your shoulders remain down and back.
- Raising Phase:
- Press through your palms to straighten your arms, lifting your body back to the starting position.
- Focus on engaging your triceps throughout the movement.
Tips for Proper Form
- Keep your back close to the bench.
- Avoid shrugging your shoulders; keep them relaxed.
- Control your movement to prevent rapid dropping or jerking motions.
- Breathe in while lowering and exhale while pushing up.
Common Mistakes
- Flaring elbows out too wide.
- Allowing shoulders to rise or hunch.
- Not using full range of motion.
By following these guidelines, you can effectively perform bodyweight bench dips with proper form to target your triceps and chest.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest