Underarm Flab -- Triceps respond fast to exercise and fat loss, which means that you could see a change here in just a few weeks with chair dips. 1.Sit on a bench or chair. 2.Begin with the hands next to or slightly under the hips. 3.Lift up onto the hands and bring the hips forward. 4.Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down. 5.Push back up without locking the elbows and repeat for 10-16 reps.