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.