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You are here: Home / Exercises / Exercise of the Week – Straight Leg Chair Dip

Exercise of the Week – Straight Leg Chair Dip

July 2, 2014 by Adria Ali Leave a Comment

 

 

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

 

 

fitness tips

 

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.

Fitness Tips

* 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.

 

If you love this fitness tip for chair dips, then pass on the fitness love and share it with your friends.   Fit Tip Daily runs on referrals and readers, so keep fitness alive and well!

 

Adria

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Filed Under: Exercises, Today's Tip

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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