Introduction

Be sure to read the How to do dips section before reading this article to learn what dips are all about.

Dips are great for triceps, chest and shoulder muscle building and strengthening. Many people believe that you need parallel bars or gymnastic rings to perform dips and they consider chair dips as an exercise only for beginners.

The thing is that many of us have no access to parallel bars or gymnastic rings. In this article I will show you some simple techniques that will turn regular chair dips into a handy strength and muscle building tool.

Beginner: traditional chair dips

Place your hands on an elevated platform – chair, sofa, table etc. Extend your body and legs in front of you. Keep your arms fully extended and your body straight. Slowly lower yourself down until your upper arms are approximately parallel to the ground. Don’t go any lower. If you experience any pain or unpleasant feeling in your shoulder joints stop immediately. Control your range of motion.

If you are a beginner and this exercise feels a bit too hard, you can perform this exercise with bent legs.

Intermediate: Elevated feet chair dips

For this exercise you will need two elevated platforms that are about the same height. For example two chairs. Place your palms on one chair and put your feet on the other. Keep your body straight and slowly lower yourself down. From then on it’s the same as with the traditional chair dips.

Advanced: Elevated feet chair dips with weights

For extra challenge you can use some additional weights. Put a pair of dumbbells or weight plates on your lap. Don’t overestimate your abilities. You will need an assistant who can place the weights on your lap, otherwise it will be really hard to get into the starting position.

Advanced: Extremely elevated feet chair dips

For this exercise you will need two unevenly elevated platforms. A table and a chair will do. Place your palms on the lowest platform and put your feet on the highest one. The higher your feet will be placed, the harder this exercise will be.

Conclusion

You can do any of these chair dip exercises and even think of some new variations but while doing so you always have to apply the proper technique. Take care of your shoulder joints and don't go too low. Good luck!