Instructions for Chair Dips or Bench Dips - Martial Arts Strength Exercise

This page will teach you how to do Chair Dips. This exercise focuses on your triceps and will improve your martial arts punching and grappling strength. This body weight exercise utilizes a chair (or a bench) to focus on the muscles at the back of your arm (the triceps). Stronger triceps will help your punching power. This exercise also works your chest and shoulder muscles to a lesser degree. Other triceps exercises include triangle push-ups, triceps kickbacks, dips, triceps pushdowns, etc.

All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. For more exercises, please visit the main Martial Arts Strength Training page.