All you need are two really sturdy chairs. I use two wooden chairs. Position the back of the chairs facing each other, and stand between the chairs. Place your hand on the top of the chairs, and push up on the chairs,straightening your arms out.
Tuck your feet behind you by bending your knees. Slowly lower yourself towards the ground until your upper arm is slightly past parallel to the floor. Push your body back up to starting position.
You can hit different parts of your body by slightly changing the position of your grip and posture. If you move the chairs in closer to your body and maintain a vertical body, then you’ll hit primarily your triceps.
If you move the chairs wider, and lean slightly forward, you’ll target your chest more. Experiment with varying lengths and posture positions. See how far forward you can lean.
The key to success with chair dips is maintain a tight posture at all times. The moment you “loosen” up your grip or posture, you won’t be able to do another repetition.
In other words, the Chair Dip is one of those exercises that requires a great amount of strength AND proper technique. In pushups, you can get away with poor technique and still be able to pump out a few repetitions.
This is not the case with Chair Dips, and is why it is probably one of the most important upper body exercises (after pullups, of course), that you can perform for complete fitness.
For more great bodyweight exercises, check out the Bodyweight Exercise Revolution:
Bodyweight Exercise Revolution
Bodyweight Exercise Revolution is based off the Circular Strength Training system. In other words, hit your body from as many angles as possible. This is beyond basic pushups, pullups, and bodyweight squats. Click here for more info
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