Chair Dip

How to perform

1. 1Hands on the chair edge, lower your hips by bending your elbows straight back.
2. 2Keep your shoulders down and press up until your arms are straight.

Technique in detail

Sit on the front edge of a sturdy chair and grip the edge beside your hips, fingers pointing forward. Walk your feet out and lift your weight off the seat so your hips hover just in front of it. Keeping your back close to the chair, bend your elbows straight backward and lower until they reach roughly ninety degrees. Press back up through your palms until your arms are straight but not locked hard. Straighter legs make it harder; bent knees with feet closer in make it easier.

Common mistakes

• Letting the hips drift forward away from the chair, which loads the shoulders in a stretched position. Keep your back almost brushing the seat edge the whole way down.
• Going deeper than ninety degrees at the elbow. Extra depth here adds shoulder strain rather than triceps work, especially if you feel a pinch at the front.
• Using an unstable chair. Pick something that will not slide or tip — put it against a wall if there is any doubt.

Equipment

• Chair