Weekly Exercise

Exercise Of The Week: Tricep Dips Using A Chair

Tricep dips utilize your body weight to build strength in your triceps and deltoids.

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To do the chair dip exercise:

  • Place a sturdy chair in an open space. Sit down and wrap your fingers around the front edge of the chair. Slide your body forward until your buttocks is just off the chair.
  • Start with your arms fully extended. Adjust your feet so your heels are a couple of inches in front of your knees.
  • Bend your elbows to lower your body toward the floor.
  • Point your elbows directly behind you; do not let them flare out to the sides.
  • Stop when your elbows are at a 90-degree angle and press back up, straightening your arms.

Standard dips are an advanced strength exercise that you do on a dip machine or parallel bars. Your body hangs above the floor and you have to press your entire body weight, which is too difficult for some individuals. Chair dips offer the benefit of only pressing part of your body weight, which makes the exercise viable for more individuals.

Variations: 
The knees-bent chair dip is the most basic version of the exercise. For a more challenging exercise:

  • Extend your legs in front of you so that your weight is on your heels. With your legs extended out, you have to press more of your body weight, increasing the difficulty of the exercise.

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  • You can also place your feet up on another chair or bench, further increasing the challenge.

Please speak to your provider before starting any new exercise regimen.

dsc_0323-1    –Dr. Courtney

Instruction provided by:

-livestrong.com/article/497105-benefits-of-chair-dips-with-your-body-weight-for-your-triceps/

Image of muscles provided by:

-healthscooponline.wordpress.com

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