Chair Tricep Dips

This video demonstrates the correct technique for Chair Tricep Dips

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Pecs, Anterior Deltoid and Triceps
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Place two chairs next to each other with enough gap between them so that you can fit in between them
  5. Place your hands on each chair with the heels of your hands on the edge
  6. Keep your elbows straight and squeeze your shoulder blades down and together.
  7. Next take your weight through your arms and pick up your feet and flex your hips and knees so that they clear the ground.
  8. Now bend your elbow as to lower your body down towards the floor
  9. Go as far down as you can so that you are close to failure in the desired rep and set ranges based on your goals, then reverse direction by pushing off the chair to straighten your elbows and return to starting position.
  10. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  11. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  12. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  13. You should aim to work either session 2 to 3 times per week once you have maxed out the distance downwards that you can go within the desired rep and set range then try to move further down and lower your rep and set amounts to enable this progression

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