Chair/Bench Dip

The Chair/Bench Dip works the hands, grip strength, forearms, arms, shoulders, chest, and upper back, and can be a great core exercise for stability. By changing hand position and leg position, you are able to isolate, or work different muscles, in the whole arm and shoulder area. *Be careful with this if you have any shoulder strength or stability issues.

1. Sit on a bench or chair.
2. Place your hands firmly on the chair, with the palms on the bench, fingers toward your body and gripping the bench. Have the arms straight, or extended.
3. Slowly walk the feet out, finding the spot where you are able to control body stability – the farther the feet are out and the more they are straightened, the harder the exercise will be.
4. Once you find your position, slowly bend the arms, lowering your body toward the floor.
5. Maintain control and stability throughout the shoulders and arms. Find the spot that works best for you.
6. At the point that is right for you, pause, extend the arms (straighten the arms) and come back to start position.
7. Use the guide below as a recommendation for the number of sets and repetitions you should do based on your current fitness

Beginners: 1 x 8 — 2 times a week

Intermediate: 2 x 8 — 2 times a week

Advanced: 3 x 10 — 3 times a week