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

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

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

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest