Dips are one of the most effective bodyweight exercises to target the tricep muscles. They’re accessible and can be done at the gym, home, or on-the-go, requiring nothing more than your own bodyweight. But there are plenty of variations on the standard dip that can help you challenge yourself in new ways and push your tricep strength even further.
Chair dips are a variation on the standard bench-based tricep dip that involves grabbing onto a chair and pushing yourself down to the point where your elbows are bent between 45 and 90 degrees. It’s important to maintain control through the entire range of movement and avoid allowing your arms to swing away from your body. Once you reach your desired elbow angle, you should push yourself back up to the starting position. The chair dip is an isolation exercise for the triceps and also works the muscles that stabilize the shoulders.
Performing this exercise in the middle of your work day can be an excellent way to get your blood flowing and add some variety to your workday. This will also help prevent the kind of fatigue that can lead to less healthy and potentially dangerous behaviors like picking up takeout lunch, smoking, or avoiding exercise altogether.
The chair dip is an effective upper-body exercise that works the pectoralis major muscle, the biceps brachii muscle, and the serratus anterior muscle. These muscles help with things like lifting overhead objects, reaching, and throwing. It’s essential to strengthen these muscles for everyday tasks, and the best way to do that is through regular strength training exercises such as dips.
For those who don’t have access to a bench, chair, or other equipment for their strength training, the chair dip is an alternative that can be performed with little to no equipment at all. The key is to find a stable chair that isn’t going to move while you perform the exercise.
Start by positioning yourself on the edge of the chair, placing your feet forward to keep you stable. Push into your hands to lift your body and slide forward until you’re positioned so that your behind clears the edge of the chair. Then, lower yourself to the point where your elbows are bent at a comfortable angle and slowly push back up to the starting position.
Another variation on the triceps dip is the tabletop dip, which requires a flat surface such as a countertop in front of you instead of a chair or bench. This variant targets the biceps rather than the triceps, but can be useful for those who struggle with shoulder instability or other issues that limit their ability to engage in full triceps dips. With the right technique and a bit of creativity, you can make your own chair dips to target different muscles in your upper-body.