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Dips between Chairs

Dips between Chairs

Dips between Chairs is a highly effective exercise that targets multiple muscle groups in the upper body, particularly the triceps, chest, and shoulders. It is a bodyweight exercise that can be performed at home using two sturdy chairs. This exercise engages the muscles in a pushing motion, working against your own body weight to build strength and tone. To perform Dips between Chairs, position two chairs facing each other with a comfortable distance between them. Place your hands on the edge of one chair and step your feet forward, extending your legs in front of you. Keep your arms straight and shoulder-width apart, while gripping the chair's edge for stability. Now, lower your body by bending your arms and slowly lowering your hips towards the floor. Continue until your elbows are at a 90-degree angle. It's important to maintain control and avoid any sudden movements or excessive strain on your joints. Next, exhale and push your body up, extending your arms and returning to the starting position. Focus on engaging your triceps and chest muscles to stabilize and lift your body weight. Remember to keep your back straight and core engaged throughout the movement. Dips between Chairs can be modified by adjusting the distance between the chairs or bending your knees to reduce the load on your upper body. As you progress, you can increase the difficulty by wearing a weighted vest or placing your feet on an elevated surface. Incorporating Dips between Chairs into your workout routine can help strengthen and sculpt your upper body, increase muscle endurance, and improve overall functional fitness. As with any exercise, it's essential to listen to your body, maintain proper form, and gradually increase the intensity to avoid injury.


  • Find two sturdy chairs, preferably ones that have armrests or sturdy backs.
  • Place the chairs facing each other, about shoulder-width apart.
  • Sit on one of the chairs and place your hands on the armrests or backs of the chairs, gripping them firmly.
  • Lift your hips off the chair and walk your feet forward so that your knees are bent at a 90-degree angle and your arms are straight.
  • Lower your body by bending your elbows, keeping them pointed backward and close to your body.
  • Continue lowering your body until your upper arms are parallel to the ground or slightly below.
  • Push through your hands and straighten your arms to raise your body back up to the starting position.
  • Repeat for the desired number of repetitions.
  • Make sure to keep your core engaged, maintain proper form, and breathe throughout the exercise.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Start with a comfortable width between the chairs to ensure a stable base.
  • Gradually increase the difficulty by moving the chairs farther apart.
  • Focus on keeping your body in a straight line from your head to your heels.
  • Control the descent by bending your elbows and keeping them close to your body.
  • Push through your palms to lift your body back up to the starting position.
  • Avoid locking out your elbows at the top of the movement to maintain tension in your muscles.
  • If you're a beginner, you can start by using a chair with armrests for added support.
  • To target different muscles, experiment with different hand positions, such as close grip or wide grip.
  • Consider wearing gloves or using grips to reduce stress on your hands and wrists.


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