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Chair Dips

  Chair Dips

a Balinese scarecrow

Do you have a jiggle in the back of your upper arms? You are not alone. Many men and women complain about flabby arms. The good news is that you can tone the muscles in the back of your arms (the triceps) as well as your chest, back and shoulder muscles by doing chair dips. Here is how to follow proper form:
  • Find a sturdy chair that does not swivel or rock. It may help to use two chairs. A weight bench is ideal.
  • Facing away from the chair or bench, grasp the edge of it with the palms of your hands.
  • With your legs fully extended, place your feet straight out in front of you with your heels on the floor so that your weight is being supported by your arms.
  • By bending your elbows, lower your body as far toward the floor as you comfortably can go. Pause, then straighten your arms back to the starting position. Be sure to isolate your arm muscles throughout the movement.
  • Repeat as many times as you can.

If you are fortunate enough to belong to a health club that has a chin and dip assist machine, ask one of the instructors to show you how to use it to perform dips. The resistance on the machine can be adjusted to make the exercise more easy or more challenging. Once you can perform 15 dips in good form, adjust the weight increment for greater gains.


(c) Jody Rondonuwu