Chair Dip

Step by step guide:

  1. Sit at the edge of a chair or bench with your legs extended out in front of you with your heels on the ground.

  2. Place your hands directly outside of your hips with the heels of your hand on the edge of the chair/bench, and then move your hips forward off of the edge.

  3. Slowly lower yourself down by bending your elbows, while keeping your torso upright and your back as close to the edge of the seat as possible. Lower down until your upper arm is parallel to the floor and then press yourself back up.

Helpful Cues:

  1. Adjust the difficulty of this exercise by either bending your knees (easier) or elevating your heels onto another chair (harder). You can also add weight to this exercise by placing weighted objects in your lap.

Common Mistakes:

  1. Not going low enough. If you can’t go all the way down with your legs fully extended, try bending your knees slightly to scale the exercise back a bit. It’s important to train through a full range of motion so that your muscles get the maximal stimulus to grow and get stronger.

  2. Moving your torso too far away from the seat. This can place lots of stress on the shoulder joint which is not the purpose of the exercise. Keep your back close to the seat so that most of the tension is on the triceps muscles.