Dips at Home: A Complete Guide to Arm Strength

Bench or Chair Dips Exercise Instructions

1. Set Up Your Equipment

   • Position a sturdy bench, chair, or similar surface behind you. Ensure it is stable and secure before starting.

2. Start Position

   • Sit on the edge of the bench with your hands placed next to your hips, fingers pointing forward or slightly outward. Your legs should be extended straight in front of you, or you can bend your knees and place your feet flat on the floor for added stability.

3. Move Your Hips Forward

   • Shift your hips off the bench and support your body weight with your hands. Your arms should be straight, and your shoulders should be away from your ears.

4. Lower Your Body

   • Slowly bend your elbows to lower your body down towards the floor. Aim to lower yourself until your upper arms are parallel to the ground or slightly below, depending on your range of motion.

5. Push Back Up

   • Press through your palms to straighten your arms and lift your body back up to the starting position. Fully extend your arms without locking your elbows.

6. Repeat

   • Perform the desired number of repetitions, maintaining controlled movements throughout.

Bench or Chair Dips Exercise Tips

1. Maintain Proper Alignment

   • Keep your shoulders back and down, away from your ears, and avoid shrugging them during the exercise. Your elbows should move backward, not flaring out to the sides.

2. Engage Your Core

   • Tighten your abdominal muscles to support your lower back and maintain proper posture. This helps to prevent strain and improve overall stability.

3. Control the Movement

   • Lower your body slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid dropping too quickly.

4. Avoid Locking Elbows

   • Fully extend your arms at the top of the movement, but avoid locking your elbows. Keeping a slight bend in your elbows helps to protect your joints.

5. Foot Placement

   • If your feet are on the ground, keep them flat and close to your body for added stability. For a greater challenge, extend your legs straight out in front of you.

6. Breathe Properly

   • Inhale as you lower your body and exhale as you push back up. Proper breathing helps maintain rhythm and support muscle function.

7. Modify for Comfort

   • Bent-Knee Dips: Bend your knees and place your feet flat on the floor to reduce the intensity and support your body weight.
   • Elevated Feet: Place your feet on an elevated surface to increase the challenge and work the triceps more intensely.

8. Avoid Overstraining Shoulders

   • Ensure that your shoulders are not excessively dipping or rounding during the exercise. Focus on using your triceps to lift and lower your body.

9. Use Proper Equipment

   • Ensure that the bench or chair you use is sturdy and stable. Avoid using unstable or wobbly surfaces to prevent injury.

10. Incorporate Regularly

    • Include dips in your routine to strengthen your triceps, shoulders, and chest. Perform the exercise regularly to build upper body strength and endurance.