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
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Bench Press, Cable
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Bench Press, Dumbbell
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Bench Press, Smith Machine
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Bench Press, Band
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Bench Press, Kettlebell
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Bench Press Wide Grip, Barbell
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Bench Press Wide Grip, Smith Machine
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Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
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Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
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Chest Fly, Barbell
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Target: Chest
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Chest Fly, Cable
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Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps