Bodyweight Dip

The bodyweight dip is a compound upper-body pressing exercise that strengthens the shoulders, chest, and triceps. Leaning forward targets the chest while an upright position targets the triceps.


  1. 327_A
    Grab the handles of a dip station and lift yourself until your arms are locked out and your body is straight up and down. Slightly bend your knees.
  2. Bodyweight Dip
    Bend your elbows and lower your body until your upper arms are parallel to the floor.
  3. 327_C
    Use your chest, shoulders, and arms to power out of the bottom position and come to the starting position.

Trainer’s Tips

  • Come lockout at the top of each rep.
  • Keep your elbows close to your body.