4 Ways to do Tricep Dips with a Chair
Exercising or regular workouts is key to remaining healthy and enhancing optimal body fitness. We’ve got various exercises and training to enhance fitness and strengthen different body parts. Tricep dips are essential and significant exercises that help you build your upper body strength, including shoulder and arm strength. Fitness experts reveal that chair tricep dips are one of the simplest exercises to enhance your upper body strength.
Many individuals consider as the best chair exercise to work out your upper body strength. You don’t visit a fitness center to have the exercises, as you can accomplish the exercises using your chairs. You have the different triceps dips exercises with your sturdy chairs and your upper body. This post discusses 4 ways to do tricep dips with a chair.
1. Sit on the Sturdy Chair’s Edge
Fitness experts reveal that you need a sturdy and strong piece when having these types of exercises or workouts. When having chair triceps dips, you must start sitting on the edge of the chair. After having an upright posture, bring all your arms down simultaneously along the sides. Bring them down until you can rest your palms or hands on the chair.
Then wrap your fingers under the seat’s front part before beginning the exercise. Remember that you must ensure that you make the chair you’re using stable to prevent toppling forward when continuing your exercise. Besides preventing you from getting injured when the chair topples, setting the chair appropriately helps to enhance your results.
2. Scoot the Buttocks off the Chair
It’d help you get the right position when exercising to get the best results. Experts reveal that the best way to have the chair tricep dips will be by scooting your buttocks slightly off the chair. You can support your body’s upper part using your hands. Afterward, move your bottom part forward until you’re completely off the chair. Remember to drive your weight into your hand’s palm and the soles of the feet.
Experts reveal various ways to enhance the best results. Primarily, you need to tuck or keep your elbows behind you. It’ll also be vital to keep the shoulder down and back while raising the forearms perpendicular above the floor. Ensure that you have your fingers in a proper position to allow your fingers to keep facing forward rather than having them on the outside part. It’s a vital process that will enable you to get the appropriate results and reduce the risk of injuring yourself.
3. Lower Your Yourself
After scooting your buttocks off the chairs, it’ll be vital to lower the body to the appropriate height to have complete triceps. You can reduce the body by bending the elbows appropriately until you achieve a 90-degree angle of the palms. This position allows you to engage your upper body, especially the triceps. Remember to engage your triceps more as your dip or drop-down by ensuring that you have a slow and controlled lowering motion during the exercise or working out.
Experts reveal that focusing eyesight and proper elbow position will be vital to enhance a proper slow and controlled lowering motion. Tuck the elbow right back behind yourself instead of letting them flare out. Tucking the elbows behind your body plays a crucial role in having the best body control when exercising. Notably, don’t let your bottom touch the flower when lowering down. Starting at a 90-degree angle and ensuring you don’t go too low will be the best option to enhance optimal results.
4. Lift Yourself Back Up
After lowering yourself and reaching the appropriate level, you can start lifting yourself back up. The best way to lift yourself or get back to the original position is by ensuring that you straighten the elbows as you get up. You can pause for approximately 2 seconds at the bottom of your tricep dips, ensuring that you don’t take too long or break the dip.
The pause or relaxation period is vital to ensure total control of your motion and enhance better results. After the pause, engage the triceps when pressing your lower body parts. Ensure you bring up your arms straight while returning to the original position.
Then straighten your entire hands when moving yourself to the top. Experienced guys can repeat the procedure approximately 5 or 7 times, while beginners should start building the strength rather than having an all-out triceps dips. You increase the number of dips when you feel comfortable with the current number of dips per set. Increasing the frequency and number of dips will be vital to enhance better results.
Increasing the Intensity of Chair Triceps Dips
You can also increase your exercise intensity by using chairs. Place one chair to support the upper body while the rest supports your lower body. Using two chairs will be vital to increase the intensity, as you’ll be lifting more than weight than your mass. After placing the chairs sit on one chair’s edge while gripping its edge with your hands.
You can place your legs on the second chair’s edge, hold your body using the triceps, slide forward, and lower yourself down until you bed up to 90 degrees. After getting to the appropriate position, push yourself back to the starting position. Have slow and controlled movements during the whole session to ensure optimal results and reduce the risk of injuring your body. Ensure that you maintain a high shoulder level, avoid going too low, and don’t lock your elbow to enhance a consistent tension between the triceps.
Final Thoughts
Chair triceps dips are the appropriate alternative to help you gain more tricep strength and arm muscles. You don’t require sophisticated equipment to accomplish the exercise, as the procedures only require a chair. Besides the triceps, these dips help work out other upper body parts like the abdominals, pectorals, and trapezius muscles. The above is a comprehensive guide on the four appropriate ways to have tricep dips with chairs. You can easily achieve triceps and arm strength using these steps without visiting a gym or fitness center.