1. Start by sitting on the edge of a stable chair or bench with your palms facing down next to your hips, on the edge of the chair/bench
2. Supporting your bodyweight with your hands, edge yourself off the chair with your legs either straight out in front of you, or bent at the knee (less challenging) with your feet planted flat on the floor
3. Lower your body by bending at the elbow and allow your back to pass down in front of the edge. Be sure not to ‘flare’ your elbows; keep them close to your body
4. When your elbows have reached a 90-degree angle, push into the chair to drive your body back up by using your triceps
The primary muscles used in Chair Dips are the Triceps. The secondary muscles used are the Shoulders.