Dip on Floor with Chair

Description

How to Do Dip on Floor with Chair

1. 1
   Setup

   Sit on the floor with your legs extended straight out in front of you, heels on the ground. Position a sturdy chair directly behind you.

2. 2
   Setup

   Place your hands on the edge of the chair, shoulder-width apart, with your fingers pointing forward towards your feet. Lift your hips slightly off the floor, supporting your weight on your hands and heels.

3. 3

   Keeping your elbows pointing straight back, slowly lower your body by bending your elbows until your upper arms are parallel to the floor or a comfortable stretch is felt in your chest and shoulders. Inhale as you descend.

4. 4

   Engage your triceps and pectorals to push your body back up to the starting position, fully extending your elbows without locking them. Exhale as you push up.

Tips

• To increase difficulty, elevate your feet on another chair or bench. To decrease difficulty, bend your knees and place your feet flat on the floor closer to your hips.
• Keep your chest open and shoulders retracted throughout the movement to emphasize triceps and protect your shoulder joint. Avoid shrugging your shoulders towards your ears.
• Control the eccentric (lowering) phase for at least 2-3 seconds to maximize muscle engagement and promote hypertrophy.
• Maintain a slight forward lean of your torso to better target the chest, while keeping your torso more upright emphasizes the triceps.

Common Mistakes

• ×Flaring elbows out to the sides can strain your shoulders; instead, keep them pointing straight back to align with triceps activation.
• ×Not going deep enough limits range of motion and muscle activation; lower until your upper arms are at least parallel to the floor for optimal benefit.
• ×Shrugging your shoulders up to your ears puts unnecessary strain on your neck and upper traps; instead, keep your shoulders down and back away from your ears.