How to Do Dips With Chairs

Dips are a great body-weight exercise that target the triceps primarily, and more generally the entire arm, the shoulder and the pectoral muscles. To perform a proper dip, all that you need are two parallel bars, which you grasp in either hand, while lowering yourself down and then back up. You can also perform dips by placing your hands on a flat surface behind you and, with your legs in front of you, lowering yourself to the ground.

Things You'll Need

  • Two sturdy chairs
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Instructions

  1. Two Chairs

    • 1

      Position the two chairs with the backs facing, a little more than shoulder-width apart.

    • 2

      Hold the top of the back of one chair in one hand, and the other chair in the other hand.

    • 3

      Remove your feet from the ground so that the chairs are taking all of your weight.

    • 4

      Lower yourself down, just as you would with a normal dip station at the gym, and raise yourself back up. You may need to bend your legs so that they do not hit the ground while lowering yourself.

    One Chair

    • 5

      Position yourself like you are about to sit in the chair.

    • 6

      Place either hand on the front corners of the sitting surface of the chair, and have your legs straight out in front of you, with the backs of your heels on the ground.

    • 7

      Lower yourself down, using the hands on the chair as your support, and then raise yourself back up, to perform the dip motion.