鍛錬How to do Chair dip
Chair dip works the Triceps, front shoulders with no equipment. Key cue: “Hands on the edge of the chair. Bend your elbows straight back to lower”
Steps
- Facing away from a sturdy chair, place your hands on the edge of the seat
- Bend your knees with feet out in front and slide your hips off the seat
- Bend your elbows straight back to lower, then push back up
How many: 8–12 reps
Muscles worked
Triceps, front shoulders
Common mistakes
- Elbows flaring out
- Going too deep and straining your shoulders
Easier or harder
| Easier | Bring your feet closer to your hips |
|---|---|
| Harder | Straighten your legs |
Build a arms & shoulders routine with a timer
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.