Tricep Dips (Chair)
Step 1 - Sit on the edge of the chair, hands gripping the edge beside your hips
Step 2 - Slide your bottom off the chair, supporting the weight with your arms
Step 3 - Lower body by bending elbows until shoulders are below elbows
Step 4 - Push back up to the starting position
Recommended Sets & Time:
Beginner: 2-3 sets of 5-10 reps, 60 seconds rest
Intermediate: 3-4 sets of 10-15 reps, 45 seconds rest
Advanced: 4-5 sets of 15-25 reps, 30 seconds rest
What to Focus On:
Tricep dominance - You should feel this primarily in the back of your arms, not your shoulders
Elbow control - Keep your elbows pointing straight back, not flaring out to the sides
Shoulder safety - Keep your shoulders pulled down and back, away from your ears
Controlled descent - Lower slowly and push up with control, don't bounce at the bottom
Modifications:
Easier: Keep your knees bent with feet flat on the floor closer to the chair
Harder: Extend your legs straight out in front of you during the dips
