Happy Tighten + Tone Tuesday! This week's exercise is the Chair Dip. WHY do we love this one? It's another great exercise for the triceps (back of your arm) and it doesn't require equipment. It's one of the most effective triceps exercises you can complete. According to the American Council on Exercise, the chair dip activates 87% of your triceps. While not the 100% activation seen in the triangle push-up, it's pretty close!
Ready to continue toning your arms? Sit on the edge of a chair with your hands just outside your hips with your fingers hanging over the edge. Put your feet together and extend your legs out in front of you. Next, move your bum off the bench, while leaving your hands in place. Lower your hips toward the floor until your upper arms are parallel to the floor. Push back up using your hands rather than your legs, and repeat. To modify, complete with a slight to 90 degree bend in your knees. To make it harder, try with straight legs, with one foot on top of the other, or add a weight to your lap.
Here are some visuals for you:
Modified position for Chair Dip (legs start at 90 degree angle).
Photo source
Chair Dip at the beach? Why not! Add your beach bag to your lap if this is too easy. Photo source
Ready to continue toning your arms? Sit on the edge of a chair with your hands just outside your hips with your fingers hanging over the edge. Put your feet together and extend your legs out in front of you. Next, move your bum off the bench, while leaving your hands in place. Lower your hips toward the floor until your upper arms are parallel to the floor. Push back up using your hands rather than your legs, and repeat. To modify, complete with a slight to 90 degree bend in your knees. To make it harder, try with straight legs, with one foot on top of the other, or add a weight to your lap.
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| Modified position for Chair Dip (legs start at 90 degree angle). Photo source |
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Chair Dip at the beach? Why not! Add your beach bag to your lap if this is too easy. Photo source
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