How to perform Bodyweight Chest Dip with proper form

Starting Position

1. Find parallel bars or a dip station.
2. Grip the bars with your palms facing inward, arms fully extended.
3. Keep your body upright, feet together, and legs straight or slightly bent.

Execution

1. 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.

2. 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.

3. 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.