Dip on Floor with Chair
The Dip on Floor with Chair is a highly effective bodyweight exercise that primarily targets the triceps but also engages the chest and shoulders. This exercise is ideal for individuals who want to strengthen their upper body without needing access to a gym. Using just a chair, you can perform this dip variation anywhere, making it a versatile addition to any workout routine.
The Dip on Floor with Chair is a simple yet challenging exercise that involves lowering and raising your body using your arms while your feet remain on the floor and your hands grip the edge of a chair. It’s an accessible exercise that requires minimal equipment and can be modified for different fitness levels.
Targeted Muscle Groups
Primary Muscles:
- Triceps Brachii: The primary muscle worked during this exercise is the triceps brachii. This muscle group, located on the back of the upper arm, is responsible for extending the elbow and is heavily engaged during the dip movement.
Secondary Muscles:
- Pectoralis Major (Chest): The lower part of the chest is also activated during the dip, especially as you push yourself back up.
- Deltoids (Shoulders): The anterior (front) deltoids are engaged to stabilize the shoulder joint throughout the movement.
- Core Muscles: Your core muscles work to maintain stability and control during the exercise.
Equipment Needed
To perform the Dip on Floor with Chair, you will need:
- A Sturdy Chair: Ensure the chair is stable and can support your body weight. Avoid using a chair with wheels or an unstable base.
- A Flat Surface: Perform the exercise on a flat surface to ensure proper form and safety.
How to Perform the Dip on Floor with Chair Step-by-Step Guide:
1. Setup:
- Place the chair on a flat, stable surface.
- Sit on the floor with your back to the chair, legs extended straight in front of you, and feet flat on the floor.
- Place your hands on the edge of the chair, fingers pointing forward, and arms fully extended.
Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk
2. Positioning:
- Move your hips slightly forward so that they are off the floor, and your body is supported by your hands on the chair and your feet on the floor.
- Keep your shoulders down and away from your ears, and maintain a straight back.
3. Lowering Phase:
- Inhale as you slowly lower your body by bending your elbows. Keep your elbows close to your body as you descend.
- Lower yourself until your upper arms are approximately parallel to the floor, or you feel a deep stretch in your triceps.
4. Lifting Phase:
- Exhale as you push through your palms to extend your elbows, lifting your body back to the starting position.
- Ensure that your movements are controlled and avoid locking out your elbows at the top.
5. Repeat:
- Perform the desired number of repetitions while maintaining proper form throughout the exercise.
Recommended Reps and Sets
For muscle hypertrophy:
- Reps: 8-12 per set
- Sets: 3-4 sets
- Rest: 60-90 seconds between sets
For strength development:
- Reps: 5-8 per set with added weight or resistance
- Sets: 3-5 sets
- Rest: 2-3 minutes between sets
For muscular endurance:
- Reps: 12-15 per set
- Sets: 2-3 sets
- Rest: 30-60 seconds between sets
Pro Tips for Success
- Focus on Form: Maintain proper alignment by keeping your shoulders down and away from your ears. This reduces strain on the shoulder joint and maximizes triceps engagement.
- Control the Movement: Avoid rushing through the exercise. A slow and controlled motion during both the lowering and lifting phases ensures that the triceps are fully engaged.
- Modify for Difficulty: If the exercise is too challenging, you can bend your knees and bring your feet closer to your body. For a more challenging variation, extend your legs fully or elevate your feet on another chair.
- Warm Up Properly: Before performing dips, warm up your triceps, shoulders, and chest with dynamic stretches or lighter exercises to prevent injury.
Common Mistakes to Avoid
- Flaring Elbows: Allowing your elbows to flare out during the movement reduces the effectiveness of the exercise and can lead to shoulder strain. Keep your elbows close to your body.
- Using Momentum: Using momentum to lift your body can compromise form and reduce the engagement of the triceps. Focus on slow, controlled movements.
- Lowering Too Far: Over-lowering can place excessive strain on the shoulder joints. Stop when your upper arms are parallel to the floor or when you feel a deep stretch in the triceps.
- Locking Elbows: Locking your elbows at the top of the movement can lead to joint strain. Keep a slight bend in your elbows to maintain tension in the triceps.
The Dip on Floor with Chair is an excellent exercise for building triceps strength and enhancing upper body stability. With minimal equipment, you can effectively target the triceps, chest, and shoulders, making this exercise a versatile addition to your workout routine. By following proper form, avoiding common mistakes, and incorporating this exercise into your regimen, you can achieve stronger, more defined arms and improve your overall upper body strength.
