Do Chair Dips Work Your Lats?

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Chair dips work out a few key parts of your arms in a really effective way. Find out if chair dips work your lats with help from a trainer and fitness expert in this free video clip.

Part of the Video Series: Stretches & Workout Tips
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Video Transcript

Hey guys, it's Cari Shoemate. And I'm here to show you how to do a chair or a bench dip. Now this is a great exercise that primarily targets your triceps, so in the back of your arms. And it's also going to work your lats in your back. That's another big muscle group this exercise is going to target. So to do this exercise all you are going to need is a bench, a step, or a chair around your house. Just make sure that your chair or your surface really stable. So put it up against the wall make sure it's not going to move while you do this exercise. Now to get started what you are going to do is you are going to first start with your hands really close to your hips. You are going to walk your hip out away from the bench keeping your legs bent. Then you are going to bend your elbows behind you till you come to 90 degrees. And then you are going to press back up to the top. Now make sure your hips don't start to travel to far away from the bench. And make sure your shoulders don't roll forward. Keep your shoulders rolled back and your chest up to really protect your rotator cuff. And then dip down, press back up. If you want to make this harder you could do it with legs straight or you could even try one leg elevated when you do your dip. So I would aim for like three sets of 12 to 15 reps to really target your triceps and your lats. I'm Cari Shoemate, and I'll see you next time.


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