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Chair Dips

This chair dip exercise is part of the home fitness program, fitness you can do at home with minimal equipment. This exercise is also part of the 7-minute workout.

Equipment Required: two sturdy chairs, a step, or other stable surfaces.


  1. Position yourself in front of a chair or between the chairs, supporting your weight on your hands and with your feet a short distance out in front of you.
  2. Slowly lower yourself until your upper arms are parallel to the seat of the chairs
  3. Push back up until your arms are fully extended again.
  4. Repeat for the desired number of repetitions or for a set time period (for the the 7-minute workout you do 30 seconds of dips).

Home Dips ExerciseKey points to remember


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More Fitness

Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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