How to do?
To try this exercise at home, you will just take a chair or bench.
1: Sit on the edge of the chair or bench and wrap your fingers to the edge of the chair or bench. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground. Now you look straight ahead with your chin up.
2: Tighten your grip on the chair and then lift up your body from the edge of the chair and slide forward far that your behind clears the chair of the edge.
3: Now bend your knees at the level of the chair, bend your elbows between 45 to 90 degree and move your body downwards and lift up.
4: Do this 10 to 15 times with at least three sets every day.
Physical benefits of chair dips exercise:
1: This particular exercise has been proven highly effective in building up the strength of the triceps, the shoulders and the arms. Thus it is a good idea to combine dips with pulling exercises that train muscles that work in opposition to the chest, triceps and front shoulders.
2: The purpose and intent of the triceps dip on a chair exercise is to strengthen the upper body, and increase the range of motion of the body.
3: This exercise hits every part of the chest.
4: Weighted dips are challenging exercise that can build strength and muscle mass in your chest, shoulders, triceps and arms.
5: If you are looking to develop some of the muscles that lead to a lean v-shaped upper body, you might want to try doing wide grip dips.
How many chair dips you should do?
If you want to see the result in your triceps, in the beginning you should do this exercise two to three times in a week. Stick with this workout for minimum of six to eight weeks.
Once you feel you can do this with ease, move on to three sets of 10 to 15 reps and then you can move on to the four sets. This is challenging task but not impossible.
Side effects of chair dips:
1: Chair dips or bench dips are not harmful exercise for any person but if you have any shoulder injury you should not do this exercise because it will more injure your shoulder and can be harmful for you.
2: If you have any shoulder injury you should also concern with your doctor before doing this exercise, if your doctor allow you to do this exercise you can do otherwise you should stay away.
3: The exercise can stress the elbow and shoulders, so if you have any joint pain you should avoid this exercise.
Common mistakes during chair dips:
1: Keep your shoulders down, away from your ears.
2: Pay attention to the strain on your shoulders. Don’t go lower if you feel strain.
3: If you lean forward you will be exercising your chest rather than your triceps.
4: Don’t lock your elbows at the top of the movement. Keeping them soft maintains tension on your triceps.