Chair Floor Dip
Build upper body strength at home using only a chair! Target your triceps, chest, and shoulders.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Position yourself in front of a stable chair, sitting on the floor with your legs extended out in front of you.
Place your hands on the seat of the chair, fingers facing forwards or slightly turned out, depending on what's comfortable for your wrists.
Slide your buttocks off the front of the chair with your legs straight, heels touching the floor, and arms fully extended. This is your starting position.
Slowly lower your body by bending your elbows until they form a 90-degree angle. Your lower back should come close to the floor.
Push through the palms of your hands to straighten your elbows, lifting your body back up to the starting position.
Make sure to keep your core engaged and your hips close to the chair throughout the movement to ensure proper form and to prevent swinging or unnecessary strain.
Repeat for the desired number of repetitions and sets, ensuring you maintain proper form throughout.
Remember to perform the exercise in a controlled manner, with attention to your breath, exhaling as you push up and inhaling as you lower your body. Adjust the difficulty by bending your knees to reduce the strain if needed.
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