This chair dip exercise is part of the home fitness program, fitness you can do at home with minimal equipment. This exercise is also part of the 7-minute workout.

Equipment Required: two sturdy chairs, a step, or other stable surfaces.

Technique

  1. Position yourself in front of a chair or between the chairs, supporting your weight on your hands and with your feet a short distance out in front of you.
  2. Slowly lower yourself until your upper arms are parallel to the seat of the chairs
  3. Push back up until your arms are fully extended again.
  4. Repeat for the desired number of repetitions or for a set time period (for the the 7-minute workout you do 30 seconds of dips).

Home Dips ExerciseKey points to remember

  • Keep your head up, looking straight ahead, throughout the exercise
  • Don’t bounce at the bottom of the movement. 

Alternatives

  • You can make this exercise more challenging by supporting yourself on one leg at a time.
  • The intensity of this exercise can be adjusted by using steps or chairs of different heights
  • Increase the intensity of this exercise by putting your feet further out in front of you or up on a chair too.
  • You may be able to do this exercise using a single chair.