Dips
Dips: Build upper body strength at home! Uses chairs for an effective chest, shoulder, and tricep workout.
The Dips is a compound exercise that mainly works the triceps and chest, with help from the shoulders. You'll need: chair.
Required Equipment
Dips Muscles Worked
Primary
Triceps (triceps brachii); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid)
Dips Variations and Alternatives
How to do the Dips
Place two sturdy chairs facing away from each other, with a gap that allows you to dip between them. They should be slightly wider than shoulder-width apart.
Stand between the chairs and place your hands on the front edges of the seats, with your fingers facing forward or slightly inward.
With your arms straight and shoulders directly above your hands, lift your feet off the ground and extend your legs forward, with heels resting on the floor or elevated on another surface for more difficulty.
Lower your body by bending your elbows until your upper arms are parallel to the floor, keeping your elbows close to your body. Your knees can be bent or straight, depending on your leg position.
Push through your palms to lift your body back up to the starting position, fully extending your arms.
Aim for a range of reps that challenge your muscles, typically between 8 to 15 reps for 3 to 4 sets.
Be careful to select chairs that are stable and capable of supporting your weight. Avoid locking out your elbows at the top of the movement to keep tension on the muscles and protect your... (truncated)
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Dips FAQs
What muscles does the Dips work?
The Dips mainly works the triceps and chest, with help from the shoulders. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Dips?
Chair.
Is the Dips a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dips go on?
It belongs on push day in a push/pull/legs routine.
What are some Dips variations and alternatives?
Similar exercises include the Floor Tricep Dip, Machine Assisted Dips, Chest Dip and Chair Decline Push-Up.
Training calculators
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