Chair dips are the most effective exercise for building your triceps and gaining strength. Very simple to perform, yet they are formidable in bodybuilding.
Even the most elaborate machines and exercises can't come close to this bodyweight exercise, where all you need is a chair!
In this article, we're going to tell you about the benefits of chair dips, along with tips on how to do them right. And as a bonus, we will reveal our secret asset to you to optimize your results and obtain the best muscular results!
What are chair dips?
Dips for triceps
Looking to stay fit without a gym membership or expensive equipment? bodyweight exercises, like chair dips, are simple, effective, and easy to incorporate into your routine.
Chair Dips target the muscles at the back of the arms. While the front biceps get a lot of attention, it is necessary to focus on muscle building of the whole arm to get the best strength and better overall tone.
With this exercise, you can simply practice at home and vary the difficulty of the exercise to progress through small modifications.
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Muscles worked
Chair dips are also known as triceps dips, because they primarily work the triceps muscles at the back of the arms. According to many athletes and coaches, it is even the best way to train this muscle.
The triceps are important in the everyday movements which involve extending the elbow and forearm. You use the triceps in simple movements, such as lifting shopping bags or reaching objects above your head.
This muscle also plays an important role in stabilizing the shoulder joint. The chair dips also work (in auxiliary muscles):
- The pectoralis major: This is the main muscle in the upper chest, often referred to simply as the pectorals.
- Trapezius : This triangular muscle runs from the neck to the shoulder to the middle of the back.
- The serratus anterior : this muscle is on the surface of the upper eighth and ninth ribs.
How to properly do chair dips?
Step by Step Guide
To perform the Chair Dips exercise, all you need is your body weight and a chair, as the name suggests. But in reality, you can also perform this movement on a bench, a stable step or bars.
Sit on the edge of the chair and grab the edge next to your hips. Your fingers should be pointing towards your feet. Your legs are extended and your feet should be about hip-width apart with your heels touching the floor. Look straight ahead with your chin up.
Press into your palms to raise your body and slide forward just far enough for your butt to come off the edge of the chair.Lower yourself until your elbows are bent between 45 and 90 degrees. Slowly return to starting position and repeat. Control the movement throughout the range of movement.
Start with 3 sets of 10 reps and increase thistraining volume over several weeks as you build muscle andstrength in your triceps.
Also read: How to develop Apollo's Belt?
Mistakes to avoid
Avoid these mistakes to get the most out of the chair dip motionand avoid injury:
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Keep your shoulders high: Keep your shoulders down, away from your ears. You should maintain a long line from your neck throughout the movement.
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Going down too low : Pay attention to the tension on your shoulders. Don't go any lower if you start to feel a lot of tension. Otherwise, you risk a possible shoulder injury.
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Lock Elbows: Don't lock your elbows at the top of the movement. Best to keep them slightly supple to maintain tension on the triceps.
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Leaning Forward : Leaning forward will exercise your chest rather than your triceps. Maintain a straight line with no forward lean.
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Going too fast: If you rely on momentum to complete each rep, you'll miss out on the many benefits of dips. Move slowly and with control for best results.
What are the benefits of chair dips?
Chair Dips are designed to strengthen your upper body, especially your triceps. This increases your range of motion body while increasing tricep, shoulder and arm strength.
There are many health benefits associated with tricep dips. First of all, you only need your own body weight to perform the exercise and a sturdy chair. It is therefore a very practical exercise, which you can perform absolutely anywhere.
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Furthermore, as you exercise, you will notice a decrease in tension in your shoulders. And if you need to lose weight, this exercise can be beneficial: it effectively increases your heart rate and therefore helps to burn calories.
As for muscle mass gain, it is an easily adjustable movement to adapt to all sporting levels.
Also find out: What is the ideal weight for a man of 1m75?
How do I change chair dips?
If the classic chair dips are too difficult for you, or on the contrary they do not challenge you enough, here are some tips to modulate the difficulty:
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For Beginners: If you are a beginner, try this exercise on a chair with armrests.
The difference is that your hands rest on the armrests of the chair rather than the edge of the chair itself. This way, you won't need as much range of motion to work the triceps.
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For advanced lifters : More advanced lifters may want to remove the bench or chair from the equation entirely
Tricep dips can be done on parallel bars in your gym sports hall or even in an outdoor sports area. You should then lift your full body weight with your arms extended and your feet off the ground with your ankles crossed.
Lower your body until your elbows reach a 90 degree angle before returning to your starting position.
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Bench Bench: Better yet, consider using two benches to do what's called a bench bridge.
Start by balancing your body on two benches with your feet on one and your hands on the other. Your butt will sink into the space between the two benches.
Lower your body with your arms until your elbows reach a 90 degree angle. Push up to your starting position.
How to get the best muscle results with chair dips?
Once you're familiar with chair dips, it's time to get down to business by adding some extra resistance. Working with body weight is effective up to a point: you inevitably end up getting used to it, and your muscles are not as challenged as at the beginning.
So things have to be a bit more complicated! The weight training accessory most effective in this kind of situation is the weight vest, since it allows you to continue to work at home while increasing the level of difficulty. At Fitness Super-Humain, our 50KG Military Weighted Vest™ has been designed for athletes who want to improve their physical performance simply and quickly.
With its 12 modular pockets, you can add up to 50kg of extra weight and really work your muscles! Its materials are solid and comfortable, which ensures good support and zero discomfort due to perspiration. This is an ideal option for anyone who really wants to progress with home workouts.
And a weighted vest is effective with all exercises, not just chair dips: squats, push-ups, pull-ups, etc. You will be able to pulverize your performance for all the muscles of your body!
Feel free to read this article to find out how to cure your body aches when you start a new exercise habit like chair dips.
Summary: Chair dips
So chair dips are more than ideal when it comes to gaining strength in the triceps and strengthening arm muscles. It is a very simple exercise, which does not require any equipment except a chair or a bench.
Generally performed using body weight, chair dipsalso allow you to work the pectorals, abdominals and trapezius muscles. They also help to release the tension accumulated in the shoulders and gain muscle mass.
Very flexible, the dips can be simplified or intensified as desired! If your goal is athletic performance orbulking, go for a weighted vest like our Vest weighted military load 50KG™!
You will then not be limited by your body weight, and you will be able to obtain the same muscular progress as in the gym, the freedom of training and more!
