How To Do Dips At Home: Chair Edition

Growing your triceps and chest in the luxury of your own home is NOT as difficult as it might seem. 

It doesn't require fancy machines, barbells, or EVEN any weight at all.

Dips are one of many effective ways to do that.

Read on to learn how to complete dips at home without hurting yourself.

  

How To Do Dips At Home

1. Select the Appropriate Surface

A slightly elevated surface such as a chair, edge of a couch, coffee table, bench, all work - just be certain it's STURDY.

My personal favorite set up is in between two chairs, I've found this setup allows for more shoulder and chest activation, making it a functional upper-body movement.

Chairs: Arrange two solid chairs shoulder-width apart on either side. Make sure they are sturdy to prevent potential injuries

Bench/Couch: You can also utilize the edge of a bench, sofa, or coffee table for dips - these set-ups will focus more on your triceps.

2. Position

Chair Dips: On each chair, place your hands close to shoulder width apart in a comfortable position. Point your fingers in front of you and make sure you're near the center of the chairs.

Bench/Couch: Sit on the edge with your hands near to your hips.

3. Foot Position

Keep Your Feet Flat on the Floor and Bend Your Knees: If you're a beginner, maintain this position. This will help you get comfortable with the movement.

Straight Legs: To increase the difficulty, put your legs out in front of you with your heels on the floor.

4. Lower Your Body

While you bend your elbows, keep them close to your torso and slowly lower yourself. Drop until your elbows are 90 degrees from the body and your butt is almost on the floor. 

5. Raising Your Body

Straighten your arms and push through the chair to return to the starting position.

6. Repeat.

If you're just starting out, try three sets of eight to ten reps. As your strength improves, increase the amount of reps or sets.

 

Tips

Maintain a downward and backward posture throughout the movement.

Your elbows should point backward rather than fanning out to the sides.

Keep your muscles engaged by maintaining a slow and controlled pace.

If you're a beginner, feel free to keep a slight bend in your knees for assistance.

Add weight as you progress. This is at home so something as simple as a backpack in your lap. 

 

Dips At Home - Visuals

Look at the difference in hand placement and angle of the movement in the two dip videos below.. Very similar right. However, the first video set up will emphasize the chest and shoulders while getting assistance from the triceps.

The second set up is directly targeting the triceps with some minor help from the shoulders, chest, and serratus anterior.

Depending on your fitness goals, choose what works for you. Both are great options and can be done at home.  

Chest and Shoulders Variation

Tricep Variation

 

Thanks for reading along, hopefully this post was helpful. If you're looking to save time working out or increase your at home workout routine, check out my 10 Tips for Streamlined Strength.

For a killer shoulder workout check out seated Arnold press.