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

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

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

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

Cable Kickback, Cable
Type: Upper, Push
Target: Triceps

Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps

Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders