Build Strong Arms with Chair Dips: A Step-by-Step Guide

Chair dips are one of the best home workout movements for building strong arms. But most people can't do them properly. Coach Tyler from WiiShape provides a step-by-step guide to master chair dips and strengthen your arms.

Develop a Mind-Muscle Connection

Coach Tyler recommends starting with lying tricep extensions, even if they seem too basic. As he explains, "You need to develop what's called a mind-muscle connection with your triceps." Focus on fully extending your elbows and squeezing your triceps to build that connection before progressing.

Activate Your Lats and Serratus

The next step is the wide stance chair support lift. As coach Tyler notes, this variation starts to use your lats and serratus muscles to stabilize your body. Lift your butt slightly off the chair, drop your shoulders away from your ears, and focus on using those core muscles.

Challenge Your Flexibility

For the narrow stance chair support hold, bring your legs together to restrict flexibility. Coach Tyler advises, "Hold this for a full 60 seconds without your butt come back down to the chair" before moving on. This challenges flexibility while building strength.

Only Go Halfway Down at First

When you begin actual chair dips, go only halfway down. Coach Tyler warns, "Most people don't have the flexibility in their shoulders to go all the way down with good form." This builds flexibility gradually while strengthening your arms.

Don't Round Your Shoulders Forward

As you work towards a full chair dip, be cautious of shoulder internal rotation. As coach Tyler explains, "The moment you feel your shoulders start to roll forward like this, you've gone too far." Stop before rounding shoulders to protect them.

Go As Deep As You Can Without Compensation

For the wide stance low chair dip, coach Tyler says, "Come as far down as you can until you feel the shoulders starting to want to roll forward stop there and then go back up." Only go as far as your flexibility allows without compensation.

Bend Your Knees for a Greater Challenge

The final bent knee variation makes chair dips even harder by bending your knees together. But again, coach Tyler warns, "Don't go down below your ability to keep your shoulders back and down." Maintain good form above all.

Follow Along for Gradual Progression

Coach Tyler provides 6 incremental steps that safely build strength and flexibility from beginner to advanced. As he says, "Pick the variation that you feel is appropriate for you and you should be able to do this variation for at least one minute with perfect form."

Conclusion

Following this careful progression under coach Tyler's guidance can help anyone master proper chair dip form. Building gradually improves arm strength while protecting your shoulders and posture. Stick to the variation you can do well and progress slowly for the best results.