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Dip on Floor with Chair / Bench is an effective exercise for strengthening the arm and chest muscles. Make sure to maintain a stable core position during the exercise, draw your navel to your spine, and pull your shoulders down and back to maintain proper form.
Position two chairs about shoulder-width apart. Ensure they are stable and slip-resistant.
Stand between the chairs and place your hands on the seat surfaces of the chairs. The palms should be facing down, your fingers pointing forward.
Now take a few steps forward with your feet so that your weight is on your hands and your arms are extended. Your body should form a straight line from your head to your feet.
Now slowly bend your arms and lower your body in a controlled manner by bending your elbows. Perform the movement until your upper arms are about parallel to the ground or you feel a comfortable stretch in your shoulders.
Then powerfully press up with your arms to return to the starting position.
