Nano Workouts by Joakim Christoffersson

Author:Joakim Christoffersson [Christoffersson Joakim]
Format: epub
ISBN: 9781612432052
Publisher: Ulysses Press

Office Chair Dips

TARGET: Upper arms

DEGREE OF DIFFICULTY: 3

Dips are great because you can do them almost anywhere and you can control the intensity level. This exercise targets your shoulders and the backs of your upper arms (the triceps). Performing rolling dips (see below) requires some basic upper arm strength.

EXECUTION:

Stand facing away from an office chair with wheels. Place your hands on the edge of the seat; your knuckles should be facing out toward the sides. Take a small step forward until you’re resting on your heels. Gently roll the chair back with your arm muscles until your upper arms are parallel to the floor and then pull the chair back toward you. Your butt should not touch the floor. Repeat the desired number of times. The difference between this version and a normal dip is that with rolling dips you exercise both the front and back sides of your upper arms.

VARIATIONS:

For an easier version, use a chair without wheels. This will ensure that the chair can’t roll away from you and you will have more control. Start the same way as with the rolling chair dips but instead of pushing the chair back, lower your body. Stop before your butt touches the floor, then push yourself up again.

TIPS:

Inhale on the way down and exhale when pushing up.

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