Dips

At a Glance

Exercise Muscle

Chest, Triceps

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Place two chairs of equal height across from each other about 3-5ft (1-1.5 m) apart. Place your hands shoulder-width apart behind you on one chair and maintain your balance as you prop your feet up on the other chair. Slowly lower your body until you descend to a 90° bend in your arms, and then push yourself back up to starting position.

Tips:

  • Raise your body in one vertical line during the ascent and descent.|Keep your back as close as possible to the chair behind you.
  • Aside from arms, keep the rest of your body motionless.
  • Do not go much lower after elbows reach a 90° angle to avoid injury.

Variations:

  1. Cross feet at ankles to minimize leg movement.
  2. If you don't have two chairs of the same height, use any two stationary objects (i.e. bench/table/bed). Rest feet on the higher stationary object for an extra challenge.

Target Muscles:

triceps | pecs

Post:

shoulders

Anchor Point Height:

none

Force:

push

Positions:

seated

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