Chair dips, also known as bench dips, are a simple yet effective exercise that targets the muscles of the upper body, particularly the triceps.

This exercise can be performed anywhere you have access to a sturdy chair or bench, making it a convenient option for those who prefer to work out at home or don’t have access to a gym.

In this article, we will guide you through the step-by-step technique of performing chair dips correctly and discuss the benefits that come with adding this exercise to your fitness routine.

Table of Contents

How To Do Chair Dips Step By Step

Step 1: Setting Up

Before you begin chair dips, you need to make sure you have a stable surface to perform the exercise on. Choose a chair or bench that is secure and won’t slide or tip over during the movement. Place it on a flat surface, ensuring it is not against a wall or any other objects that may hinder your range of motion.

Step 2: Positioning

Sit on the edge of the chair or bench with your feet flat on the floor. Place your hands on the edge of the chair, shoulder-width apart, fingers pointing forward. Make sure your fingertips are gripping the edge firmly to provide stability during the exercise. Your palms should be facing downward, and your elbows should be slightly bent.

Step 3: Lifting Your Body

Shift your weight forward, sliding your buttocks off the edge of the chair. Your legs should be extended in front of you, knees slightly bent. Walk your feet forward, creating a 90-degree angle at your hips. This is your starting position.

Step 4: The Descent

Keeping your elbows close to your body, slowly lower your body towards the floor by bending your elbows. Your upper arms should be parallel to the floor, and your forearms should be perpendicular to the floor. Lower your body until your upper arms are parallel to the floor or slightly below, feeling a stretch in your triceps.

Step 5: The Ascent

Once you reach the bottom position, pause for a moment, and then push yourself back up by extending your elbows. Keep your core engaged and your chest lifted throughout the movement. Return to the starting position by straightening your arms fully, but avoid locking your elbows at the top.

Step 6: Repetitions and Sets

Perform chair dips for a specific number of repetitions and sets depending on your fitness level and goals. It is recommended to start with 2-3 sets of 10-12 repetitions. As you become more comfortable and stronger, gradually increase the number of repetitions or sets. Remember to take breaks between sets to allow your muscles to recover.

Tips for Proper Technique

Keep your shoulders down and away from your ears throughout the exercise. Avoid shrugging or hunching your shoulders.
Focus on using your triceps to lift and lower your body, rather than relying on momentum or other muscle groups.
Maintain a smooth and controlled movement. Avoid jerking or swinging your body, as it can lead to injury or strain on your joints.
Breathe steadily throughout the exercise. Inhale as you lower your body and exhale as you push yourself back up.
If you experience any pain or discomfort during chair dips, stop the exercise and consult a fitness professional or healthcare provider for guidance.

Discover-More: 10 Home Workout Exercises Perfect for Beginners

Benefits of Chair Dips

chair dips exercise, Image: freepik.com

Tricep Strength: Chair dips primarily target the triceps, the muscles located on the back of the upper arm. Regularly performing this exercise can help strengthen and tone these muscles, leading to improved arm definition and increased upper body strength.
Versatility: Chair dips can be modified to suit different fitness levels. By adjusting the positioning of your feet or using a lower or higher surface, you can make the exercise easier or more challenging, allowing you to progress as you get stronger.
Convenience: One of the major advantages of chair dips is their convenience. You can do this exercise at home, in the office, or even in a park. All you need is a sturdy chair or bench, making it an accessible option for those with limited time or resources.
Muscle Engagement: Chair dips not only target the triceps but also engage other muscles in the upper body, including the chest, shoulders, and core. This compound movement helps to develop overall upper body strength and stability.
Improved Functional Fitness: The strength gained from performing chair dips can have a positive impact on your daily activities. Whether it’s carrying groceries, lifting objects, or pushing yourself up from a seated position, having stronger triceps can make these tasks easier and more manageable.

Read-More: Top 5 Easy At-Home Exercises for a Stronger Back!

Conclusion

In conclusion, chair dips are a simple yet effective exercise that can be performed anywhere with a sturdy chair or bench. By following the step-by-step technique outlined in this article, you can ensure that you perform chair dips correctly and maximize the benefits they offer.

So, grab a chair and start incorporating this exercise into your fitness routine to build stronger triceps and improve your upper body strength.