Gym-Free Workout Part 1: Dips

Did you know that you can get a great workout without ever leaving the house?  And you don’t need any fancy equipment to do it.  In the next few posts I'm going to share some tips and tricks for getting a great workout without the gym.

Today I’m going to show you one of my favorite upper body exercises: the dip.  Dips are a compound exercise that target the chest and triceps, as well as the shoulders and abs.

All you need for this exercise are two chairs of equal height.  Place them back-to-back and use them just like you would a set of parallel bars.

If the chair backs are uncomfortable on your hands, like they are for me, you can place something between your hands and the chair.  I like to use oven mitts, but you can use a washcloth or something similar.

Make sure to keep your shoulders down and back, chest up, and elbows pointed straight pointed behind you, not flaring to the sides.  Lower down until your upper arms are parallel to the ground, then push back up until your arms are completely straight.

If you can’t do a full dip yet, do chair dips or dip negatives first to build up your strength.

If dips become too easy and you can do 12 in a row, try slowing them down so you are lowering for 4-6 seconds and going up for 2-3.  This will make it feel like you are working with more resistance.  Keeping the rep range below 12 will ensure that you keep getting stronger.

I hope this post is helpful for you guys!  Stay tuned for more ways to work out from home and make fitness a simple, sustainable part of your life.

Until next time.

Anthony

Looking for a personalized routine to follow?  Apply for private coaching today.

Currently working out but have some questions?  Email me at anthony@anthonymeyercoaching.com.  I’ve got you covered!