What dip muscles are involved? Chair dips or Triceps dips primarily work with your triceps muscles. Your triceps muscles are 2/3’s of your arm. Sometimes when people are training their arms, they put so much emphasis on the biceps and not enough emphasis on the triceps. You should put more time on your triceps if your objective is to build bigger arms because it is 2/3 of your arm.
What dip muscles are involved? iStock-photo credit: Cristalov
It also indirectly exercises your pecs and shoulders simultaneously. One of the biggest problem body areas for women is the back of the arm which would be the triceps.
Chair dips is a great exercise you can do at home or at your hotel. How to do a Chair Dip is the following:
• Sit on a chair or a bench with your arms at your side and your feet flat on the floor with hip distance apart.
• Position your hands at the edge of the front of the seat. Move your body off the chair with your hands holding on to the edge of the seat. Make sure your knees are slightly bent.
• Lower your body with your butt extending towards floor in front of the chair and then bring your butt back up close to the chair close to the starting position while extending your arms in this motion.
• Always make sure your elbows are straight and behind you while executing this motion.
• Do this motion for about 10 to 12 repetitions for 3 to 4 sets. Breathe in while you are doing this motion at a 90-degree angle.
If you have a shoulder injury it is best not to do chair dips as that can put unnecessary stress and aggravate that part of your muscle.
Another triceps exercise you can do is Dumbbell Triceps Kickbacks. Hold the dumbbell in both hands while keeping your spine neutral. Slowly bend your arm at your elbow while keeping your upper arm stationary. Do this for 10 to 12 repetitions for 3 to 4 sets and start this with light weight.
The Bottom Line is the muscles that dips muscles use are triceps, pecs and shoulders. You can do two sessions of chair or bench dips consistently a week to train these muscles if needed.
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References
1) ACE- https://www.acefitness.org/resources/everyone/blog/
