Chair Straight-Leg Tricep Dip

Setup

Place a sturdy chair behind you. Stand with your back to the chair and place your hands on the edge of the seat, shoulder-width apart.

Positioning

Extend your legs out straight in front of you, with your heels on the ground. Walk your feet out until your hips are just off the front edge of the chair, supporting your weight with your arms.

Movement

1. Lowering: Slowly bend your elbows to lower your hips toward the floor, keeping your back close to the chair seat throughout the movement.

2. Depth: Go down until your elbows reach approximately a 90-degree angle, or until you feel a comfortable stretch in your chest or shoulders.

3. Pressing: Push through your palms to extend your arms, returning to the starting position without locking your elbows completely at the top.

Tips for Success

• Keep your chest lifted and shoulders down and back throughout the entire motion.

• Maintain a controlled tempo, avoiding momentum to swing the body up.

• Keep your focus forward rather than looking down.