How to perform Bodyweight Bench Dip with proper form

Setup

1. Find a stable bench, chair, or step.
2. Sit on the edge, placing your hands shoulder-width apart next to your hips.

Execution

1. Hand Placement: Grip the edge of the surface with fingers facing forward.
2. Leg Position: Extend your legs out in front of you, keeping your heels on the floor or elevate them on another surface.
3. 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.
4. 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.