Chair Dips
Differentiation: Mechanics
This variation of a Dip is unique from other dip exercises. Here is how: you position yourself between two flat benches lengthwise. Each hand gets placed on its own bench, behind your body, at about shoulder width apart. Using this hand position works the lateral head of your triceps. You place your heels on the floor, | instead of placing them on a bench, (like they would when performing other bench dips). You lift less body weight upward using this position. This position makes the movement slightly easier for beginners who want to strengthen their tricep muscles.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Position two flat benches parallel to each other about shoulder width apart.
3) Place a hand on the edge of each bench, hands facing outward.
4) Place your feet together and on the floor, legs extended straight outward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while lowering your butt, using a slow and controlled movement
3) ...until your butt is at it lowest position.
4) Then, inhale while you flex your triceps while pushing your body back upwards to the starting position.
5) This is the ending position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure to maintain an upright posture, which will allow the tension during the movement to be applied specifically to the triceps.
Keep your elbows pointed inward - to concentrate the majority of the effort in your tricep.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
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