Tricep Dips on Chair

Tricep dips on a chair are an effective bodyweight exercise that primarily strengthens the triceps muscles on the back of the upper arms. This exercise also engages the shoulders and chest, making it ideal for improving upper body strength and muscle toning. It requires minimal equipment and can be performed almost anywhere, making it perfect for home workouts.

Correct Execution of Tricep Dips on Chair

Follow these steps to perform the exercise correctly:

  1. Sit on the edge of a stable chair with your feet flat on the floor and hands placed next to your hips, gripping the edge of the chair.
  2. Push your hips forward so they are just outside the edge of the chair and stretch your legs in front of you.
  3. Slowly bend your elbows and lower your body toward the floor until your elbows are bent at a 90-degree angle.
  4. Press through the hands to straighten the elbows and lift the body back to the starting position.
  5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • The shoulders pull up: Keep your shoulders down and away from your ears throughout the movement to avoid unnecessary strain.
  • Overstretching the elbows: Avoid fully locking out the elbows at the top of the movement to protect the joints.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and maximum muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Bend your knees and keep your feet closer to the chair to reduce the strain.
  • Advanced: Place your feet on another chair or bench in front of you to increase the difficulty.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body down and exhale as you press up back to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing Tricep Dips on a Chair:

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