Chair dips are a convenient at-home or outdoor strength exercise that target your triceps (the muscles on the back of your upper arm). Regular dips (as in the picture above) are an advanced exercise; chair dips are an easier but still challenging, alternative. You don't need any special equipment to do chair dips and there are several variations of this exercise.
Dips are classified as a pushing exercise and target chest, triceps, and front shoulders.
Use an elevated surface that’s approximately knee high, such as a bench, a stable chair, or a park bench or big step.
The easiest way to perform bench dips is to begin in the most obvious position. Sit down and wrap your fingers around the front edge of the chair/bench. Slide your body forward until your buttocks are just off the chair. Start with your arms fully extended. Adjust your feet so your heels are just in front of your knees.
Lowering Phase (eccentric)
Bend your elbows to lower your body toward the floor. Aim to keep arms parallel and point your elbows directly behind you; do not let them flare out to the sides or sink chest. Simply lower and stop when your elbows are at a 90-degree angle
Lifting Phase (concentric)
Using your triceps, push yourself back to the starting position.
Beginner start with the knees-bent chair dip.
When you've mastered that, extend your legs in front of you so that your weight is on your heels. With your legs extended out, you have to press more of your body weight, increasing the difficulty of the exercise.
Your next progression is to aim to place your feet up on another chair or bench, further increasing the challenge.
The last progression is to place weight on your upper thighs, adding more resistance to the exercise.