Everyone hates jiggly arms but few put the time and effort into getting rid of them! Some call them “wizard sleeves,” others “bat wings.” Whatever you decide to name them, we all avoid them for as long as possible! Key exercises can add muscle to those areas, and fill the void that was previously made of fat and skin. This chair dip is an exercise that you can do anywhere. It helps you focus on the triceps and chest. Make these part of your exercise routine whether you’re in the gym, at home or on vacation. As little as 2 -3 minutes a day (2 -3 times a week) to improve and ward off those pesky bat wings!
Straight Leg Chair Dip
Instructions for straight leg chair dip
Use a bench or chair. It will need to be sturdy enough to hold your body weight. Stand in front of the bench, with your back to it.
A: Place your hands on the bench with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. As you are doing this there will be a slight bend at the knees (so you don’t cut off circulation to your legs).
B: Lower your body by bending at the elbow. Lower for a count of two. Elbows should not point in body as you lower (avoid flaring the elbows). Straighten your arms out as you extend up. This will push your body back to starting position.
* In a previous article I did a “bent leg” chair dip, which is an easier / beginner version. However, in my real bootcamps, and personal training sessions, I tell clients to do as many straight leg chair dips as possible, then switch to bent leg dips. This allows them to challenge themselves more.
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