Tag Archives: dips

The dip is an exercise used in strength training. Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order). Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps. sounce Wikipedia

Couch dips – Upper arm workout in the couch

upper arm workout in the couch
Exercise: Couch dips
Situation: In the sofa
Exercises: Upper arms

Find a commercial break and jump down from that comfy sofa you are chilling in and get your workout on. Couch dips are really easy to do and in just 60 seconds you will have done quite a few reps.

With your knuckles facing our grab hold of the edge of the couch. Do the dips as deep as you can without touching the floor. Repeat as many times as you can and preferably do a couple of sets before crawling back up in the couch again.

Kitchen Dips – Upper arm workout when cooking

upper arm exercise in the kitchen
Exercise: Kitchen dips
Situation: In the kitchen
Exercises: Upper arms and back

If you find yourself in the kitchen waiting for something to finish, why not use that waiting time for a little workout? This one requires a kitchen with a corner.

Grab hold of the kitchen top and lift your feet from the ground. Do the dips as deep as you can, preferably to the point where your upper arms are parallel to the floor. It’s quite heavy and if you don’t have enough upper arm strength you can make it a bit easier by lightly resting your feet on the floor.

Office chair dips – A killer workout for the office

arm workout on an office chair

Exercise: Office chair dips
Situation: At work
Exercises: Upper arms

This is a great Nano Workout for your upper arms. The nifty thing with this variant on dips is that you work out both the back and front side of your upper arms.

Use an office chair with wheels. A normal chair will also work but then you won’t exercise the front of you arms. Grab on to the edge of the seat and let the chair roll back as you go down. Stop when your upper arms are parallel to the floor. Pull that chair towards you to get back up again. Repeat!

This can be quite a heavy workout and it’s easier with a chair without wheel.