How to perform Bodyweight Triceps Dip with proper form

Setup

  1. Equipment: Find a sturdy bench, chair, or parallel bars.
  2. Positioning: Sit on the edge with your hands beside your hips, fingers pointing forward.

Execution

  1. Starting Position: Feet flat on the ground, knees bent at a 90-degree angle. Your body should be close to the bench.
  2. Lowering Phase:
    • Slowly lower your body by bending your elbows until they reach a 90-degree angle.
    • Keep your elbows tucked close to your body.
  3. Upward Phase:
    • Press through your palms to raise your body back to the starting position.
    • Fully extend your arms without locking your elbows.

Tips for Proper Form

  • Keep your shoulders down and away from your ears.
  • Maintain a straight back throughout the movement.
  • Move in a controlled manner to avoid swinging.

Common Mistakes

  • Letting elbows flare out.
  • Dropping too low (going beyond a 90-degree angle).
  • Not keeping the core engaged, leading to sagging hips.

Variations

  • For added difficulty, elevate your feet on another surface.
  • Use a resistance band for assistance if needed.