This exercise targets your triceps, shoulders and core stabilizers, strengthening the shoulder girdle and training your torso to remain stable while the legs and arms are in motion.
Step 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.
Step 2: Extend your legs in front of you slightly, and place your feet flat on the floor.
Step 3: Scoot off the edge of the chair until your knees align above your feet and torso will be able to clear the chair as you dip down.
Step 4: Bending your elbows directly behind you, without splaying them out to the sides, lower your torso until your elbows make a 90-degree angle.
Step 5: Press into the chair, raising your body back into starting position. Repeat 12 times, 30 second rest, repeat 12 more times.
When doing this exercise, avoid the following:
Moving your feet
Pushing up solely with your feet, rather than utilizing your arm strength.
*Your body should remain close to the chair during this exercise and your spine should remain neutral throughout movement.
*This exercise is not recommended if you are experiencing shoulder or wrist pain.