Exercise Guide

Dips With Chair, Bent Legs

Hand Extensors, Pectoralis Major, Deltoids
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required:Bench / Seat
Variations available (5)
Starting PositionExecution

Starting Position

  • sit down at the end of the seat area of a solid chair or something comparable
  • grasp the edge of the seat area next to your bottom with both hands
  • the backs of your hands are turned forwards
  • keep your back straight as you stretch your arms almost fully and let your bottom leave the seat area
  • your knees are angled to 90 degrees
  • place the feet soles a bit further ahead in front of the seat and completely on the ground
  • the feet are hip-width apart

Correct Execution

  • let your body sink down to the ground slowly by bending your arms
  • the upper arms are nearly parallel to the ground then
  • do not touch the ground, rather bring the body back up again in a controlled motion
  • try to keep your back straight and stay close to the additive
  • your sight is always turned straight ahead
  • do not let the elbows wander outwards too much
  • stop the movement when there still is a little bending in the arms
  • repeat this exercise several times
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Triceps, Upper Arms, Arms, Strength