Dip on Floor with Chair

The Dip on Floor with Chair is a challenging bodyweight exercise that targets several muscle groups, primarily the triceps and chest. It can be performed at home or at the gym, as long as you have a sturdy chair or bench to use. To begin, position the chair or bench behind you and sit on the edge with your hands placed shoulder-width apart, fingers gripping the edge of the seat. Extend your legs in front of you, feet on the floor, and slide your glutes off the edge of the chair. This is your starting position. From here, lower your body by bending your arms, allowing your elbows to flare out slightly. Keep your back close to the chair and torso upright throughout the exercise. Lower yourself until your upper arms are parallel to the floor or until you feel a stretch in your chest and triceps. Pause for a brief moment in the bottom position, then push through your palms, exhale, and fully extend your arms, returning to the starting position. Repeat for the desired number of reps. The Dip on Floor with Chair is an excellent exercise for building upper body strength and increasing muscle tone in your arms and chest. To make it more challenging, you can place your feet on an elevated surface or add weight using a weighted vest or backpack. Remember to focus on maintaining proper form and engaging your muscles throughout the movement. If you experience any discomfort or pain, modify the exercise or consult a fitness professional for guidance. Incorporate the Dip on Floor with Chair into your workout routine to enhance your upper body strength, sculpt your triceps, and develop a more defined chest.

Instructions

• Sit on the edge of a chair with your feet on the floor, hip-width apart.
• Place your hands on either side of your hips on the chair or on another stable surface.
• Slide your hips forward off the chair while keeping your knees bent at a 90-degree angle.
• Slowly lower your body by bending your elbows until your upper arms are parallel to the floor.
• Keep your back close to the chair and avoid shrugging your shoulders.
• Pause for a moment at the bottom of the movement.
• Push through your hands and straighten your arms to return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Use a sturdy chair or bench that can support your body weight.
• Place your hands shoulder-width apart on the edge of the chair with your fingers pointing forward.
• Walk your feet forward until your hips are off the chair and your knees are at a 90-degree angle.
• Engage your core muscles throughout the exercise to maintain stability.
• Lower your body down towards the floor by bending your elbows, while keeping your back straight.
• Exhale as you push back up to the starting position.
• Aim to perform the exercise in a controlled manner, focusing on proper form and technique.
• Gradually increase the number of repetitions or difficulty level as you get stronger.
• Incorporate dips into a well-rounded workout routine to target your chest, triceps, and shoulders.
• Remember to warm up before and cool down after the exercise to prevent injury and promote recovery.