If you’re looking to build upper body strength, chair dips are an excellent exercise to add to your routine. Chair dips target the triceps, shoulders, and chest, and are a great way to develop strength and muscle tone in these areas. Additionally, chair dips require minimal equipment and can be done almost anywhere, making them a convenient and effective exercise for beginners.
To start mastering chair dips, it’s important to understand proper form and technique. Follow this beginner’s guide to build upper body strength and master chair dips.
1. Start with the right equipment
Before you begin chair dips, you’ll need a sturdy chair or bench. Make sure the chair is secure and won’t move or slide during the exercise. You can also use a step, or even a low table, as long as it can support your weight.
2. Position yourself
Sit on the edge of the chair with your hands gripping the edge next to your hips. Your fingers should be pointing forward, and your elbows should be kept close to your body. Extend your legs out in front of you, keeping your feet flat on the floor.
3. Lower your body
With your hands still gripping the edge of the chair, slowly lower your body by bending your elbows. Keep your back close to the chair and make sure your elbows are pointing straight back as you lower yourself down. Lower yourself until your upper arms are parallel to the ground and your elbows are at a 90-degree angle.
4. Push back up
Once you’ve lowered yourself as far as you can comfortably go, push through your hands and triceps to raise your body back up to the starting position.
5. Repeat
Perform 2-3 sets of 8-12 chair dips, gradually increasing the number of repetitions as you build strength and endurance.
Tips for Success:
– Keep your body close to the chair throughout the movement to ensure you’re targeting the right muscles.
– Engage your core to maintain stability and prevent your body from sagging.
– If you’re struggling with full chair dips, start with a smaller range of motion and gradually work your way to full dips as you build strength.
Incorporating chair dips into your regular workout routine can help you build upper body strength, improve muscle definition, and increase overall endurance. With consistent practice and proper form, you’ll be well on your way to mastering chair dips and achieving your upper body strength goals.