How to perform Bodyweight Chest Dip with proper form
Starting Position
- Find parallel bars or a dip station.
- Grip the bars with your palms facing inward, arms fully extended.
- Keep your body upright, feet together, and legs straight or slightly bent.
Execution
-
Lowering Phase
- Bend your elbows to lower your body.
- Keep elbows at a 45-degree angle to your body.
- Lean slightly forward to engage the chest.
-
Depth
- Lower your body until your upper arms are parallel to the ground or slightly below.
- Ensure your shoulders do not rise above your elbows.
-
Raising Phase
- Push through your palms to lift your body back to the starting position.
- Keep your core engaged and body stable throughout the movement.
Breathing
- Inhale as you lower your body.
- Exhale as you push back up.
Tips for Proper Form
- Avoid swinging or using momentum.
- Keep shoulders down and away from your ears.
- Maintain a controlled pace for each rep.
- If you feel discomfort in the shoulders, adjust your form or consider a different exercise.
Common Mistakes
- Flaring elbows out too much.
- Not going low enough for effective engagement.
- Arching the back excessively; maintain a neutral spine.
By following these steps, you can perform the bodyweight chest dip effectively and safely.
Exercises
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
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
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Skullcrusher, Barbell
Type: Upper, Push
Target: Triceps
Skullcrusher, Cable
Type: Upper, Push
Target: Triceps
Skullcrusher, Dumbbell
Type: Upper, Push
Target: Triceps
Skullcrusher, EZ Bar
Type: Upper, Push
Target: Triceps
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Extension, Barbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Cable
Type: Upper, Push
Target: Triceps
Triceps Extension, Dumbbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Band
Type: Upper, Push
Target: Triceps
Triceps Pushdown, Cable
Type: Upper, Push
Target: Triceps
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps