Chair Dips

Upper Arm Lifts Without Surgery!

American Society of Plastic Surgeons reported 15,457 upper-arm lifts in 2012. That is one way to go.

American Council on Exercise reported that chair dips, arms kickbacks with weights and triangle push-ups engage the upper arm muscle activity the most.  That is another way to go.

I don’t know about you, but I prefer to have power and energy in those arms and not just remove the flab surgically.

Below is a detail review of the chair dip could easily be incorporated into workout plans for women and men.

Chair Dips

  • Sit on a low In a seated position, your thighs should be at the same height or lower than your knees.
  • Place your hands to your side.
  • Slide your hips forward just enough to clear the bench and support your body on your hands. At this point, if you feel any pain in the wrist or shoulder, stop.
  • Look forward and lift up your chest. Do not look down or hallow your chest by rolling your shoulders forward. This is an upper arms exercise.
  • Inhale and lower your hips in front of the bench by bending your arms. Imagine that you are dipping your butt into a pool of water.
  • Exhale and push up.

Functional Training Exercise Selection

One aspect of functional training programs is to focus on joint function across multiple joints.

types of joints in the body

There are different types of joints in the body with different structure and different  functions. Some joints are designed to be stabilizers and some designed for mobility.

The muscles attached to these joints are designed to support the function of the joint as well. You have stabilizer muscles, and you have mobility muscles.

A functional exercise based on multi-joint concept is designed to bring stability to those joints that require stability and mobility to those joints that require mobility.

After an injury or to promote performance based on a single joint, a functional exercise must be designed and performed based on the structure of a joint and it may be different depending on the need for stability or mobility.

One way to tell the difference is through the range of motion. Exercises that promote stability are tight, with smaller range of motion. Transversus abdominis and internal obliques in your core, your hip abductors and rotators as well as the muscles attached to your shoulder blade (scapula) are examples of stabilizing muscles in your core, your hips and your shoulder.

By  stabilizing your hip,  you’ll improve the function of your hip, your knee and your ankle joint.  This process focuses the exercise selection into isolation and moves it away from multi-joint concept of functional exercise.

A single exercise may seem non-functional. However, the same exercise within a routine creates better functionality.