Friday, August 3, 2012

Chair Dip Exercise

This exercise is convenient and very effective; it can be performed in the convenience of your own home.

1) Sit up tall near the front of a sturdy chair. Place your hands beside your hips, wrapping your fingers over the front edge of the chair.

2) Extend your legs in front of you slightly, and place your feet flat on the floor.

3) Scoot off the edge of the chair until your knees align directly above your feet and your torso will be able to clear the chair as you dip down

4) Bending your elbows directly behind you, without splaying them out to the sides, lower your torso until elbows make a 90 degree angle.

5) Press into the chair, raising your body back to the starting position. Perform 10-15 repetitions, 3 sets.

This exercise works the following muscle groups: abdominals, triceps, deltoids, pectorals major, latissimus dorsi, and core stabilizers. This exercise also trains the torso to remain stable while the legs
 and arms are in motion

Correct form: Your body is to remain close to the chair, spine should remain neutral throughout the movement.

Avoid: Moving your feet, rounding your back at your hips, pushing up solely with your feet, rather than using your arm strength.

*If you wish to increase the intensity, keeping your knees squeezed together, perform the dips with one leg lifted straight out, parallel to the floor. Perform 2 set 10-15 times on each side

**This exercise is not recommended for individuals with shoulder or wrist pain.**

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