Dips Between Chairs
Dips between chairs is an effective exercise that you can do using everyday objects in your home. This exercise is unique because it allows you to train your upper body without having to go to the gym. It primarily targets your triceps, but your chest and shoulders also get a good workout.
Execution
-
1
Find two sturdy chairs and place them parallel to each other, approximately shoulder-width apart.
-
2
Stand between the chairs and place your hands on the seats.
-
3
Extend your legs forward, with your heels on the floor.
-
4
Slowly lower your body by bending your elbows until your elbows form an angle of approximately 90 degrees.
-
5
Press yourself upward by extending your arms until you return to the starting position.
Benefits
Dips between chairs strengthen and tone your triceps, improve shoulder stability, and increase upper-body strength. It is a versatile exercise that you can perform anywhere, making it an excellent choice for home workouts.
Common Mistakes
- ! Going too deep: Do not lower yourself too far to avoid overloading the shoulders.
- ! Elbows too far out: Keep your elbows close to your body to maintain focus on the triceps.
- ! Moving too quickly: Perform the movement in a controlled manner to get the most out of the exercise and prevent injuries.
Key Muscles
This exercise primarily trains the triceps. The chest muscles (pectoralis major) and the front of the shoulders (anterior deltoids) are also engaged.
Possible Alternatives
- To increase the intensity, you can place your feet on an elevated surface.
- For a lighter variation, you can bend your knees and place your feet closer to your body.
- If you have access to resistance bands, you can place them around your hips and attach them to the chairs for additional resistance.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
