Dips Between Chairs Overview
Chair dips involve lowering and raising your body between two stable chairs. They’re a moderate-intensity bodyweight exercise that effectively targets your triceps and chest. This exercise mimics traditional dips performed on parallel bars, but is more accessible for home workouts. With just two sturdy chairs, you can create an effective workout that builds upper body strength and improves muscle definition.
How to Perform Dips Between Chairs
Setup
- Choose Sturdy Chairs
- Use two stable chairs with firm seats. Ensure they won’t slide or tip during the exercise.
- Position the Chairs
- Place the chairs parallel to each other, slightly wider than shoulder-width apart.
Execution
- Starting Position
- Stand between the chairs and place your hands on the edges of the chair seats.
- Lift your feet off the ground and extend your legs forward, keeping them straight or slightly bent.
- Lower Your Body
- Slowly bend your elbows, lowering your body until your upper arms are parallel to the floor.
- Keep your elbows close to your torso, and avoid flaring them outward.
- Push Back Up
- Press through your hands to extend your arms and return to the starting position.
- Avoid locking your elbows at the top.
- Repeat
- Perform 8–12 repetitions for 3–4 sets, maintaining proper form.
Tips for Proper Form
- Engage Your Core: Keep your abs tight to stabilize your body.
- Maintain Alignment: Avoid leaning too far forward or backward; keep your torso upright.
- Control the Movement: Focus on slow, deliberate lowering and pressing motions.
- Depth: Only lower your body as far as your shoulder flexibility allows.
- Grip: Hold the chair edges firmly but without excessive tension in your wrists.
Common Mistakes
- Using Unstable Chairs: Ensure the chairs are sturdy and secure to prevent accidents.
- Flaring Elbows: Keep your elbows close to your body to avoid shoulder strain.
- Excessive Depth: Lowering too far can overstretch your shoulders and lead to injury.
- Sagging Hips: Maintain a straight line from your head to your feet; don’t let your hips drop.
Benefits of Dips Between Chairs
- Upper Body Strength
- Effectively targets the triceps, chest, and shoulders, building strength and endurance.
- Convenience
- Requires minimal equipment, making it a perfect option for home workouts.
- Versatility
- Easily modified for beginners or advanced users by adjusting the depth or adding resistance.
- Improved Functional Fitness
- Enhances pushing strength, which is crucial for everyday activities and athletic performance.
- Cost-Effective
- No need for a gym membership or expensive equipment—just two sturdy chairs!
Muscles Worked
