Chest Dips (Chair/Sofa)
Step 1 - Sit on the edge of a chair/sofa, hands gripping the edge beside your hips
Step 2 - Slide your bottom off the edge, supporting your weight with your arms
Step 3 - Lower your body by bending your elbows until your shoulders are below your elbows
Step 4 - Push back up to the starting position
Recommended Sets & Time:
Beginner: 2-3 sets of 5-8 reps, 60 seconds rest
Intermediate: 3-4 sets of 8-12 reps, 45 seconds rest
Advanced: 4-5 sets of 12-20 reps, 30 seconds rest
What to Focus On:
Lower chest and triceps - You should feel this working the bottom of your chest and the back of your arms
Shoulder safety - Keep your shoulders pulled down and back, not hunched up towards your ears
Controlled movement - Lower slowly and push up with control, don't bounce at the bottom
Stable grip - Ensure your hands have a secure grip on the edge before starting
Modifications:
Easier: Keep your knees bent and feet flat on the floor closer to the chair
Harder: Extend your legs straight out in front of you during the chest dips
