For Chair Dips, sit on the very edge of the bench or chair with your legs positioned on the floor, far out in front of you. Next, place your hands next to your hips and grab the rim of the front of the chair, keeping your palms facing away from you. TO perform the exercise, place your feet firmly on the ground, drop your bottom off of the chair, and let you arms and shoulders support you as you lower yourself down as much as possible. Once at your end range, press up with your arms and shoulders to raise your bottom back up to its original height. To change the degree of difficulty of the exercise, move your feet further away from your body and then proceed with the progression of the exercise.
This exercise focuses on the muscles of the arms and shoulders. Triceps muscles must be activated to extend the elbow and the pectoralis and various muscles of the shoulder are used to flex the arm from its extended position. For proper spine alignment, maintain your head in a neutral position.