Chair Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Chair Dip is a bodyweight exercise that primarily targets the triceps, while also engaging the chest and shoulders as secondary muscles. This compound movement involves lowering and lifting the body using the arms while gripping the edge of a sturdy chair or bench. As a push exercise, it effectively strengthens the triceps by extending the elbows and stabilizing the upper body. Chair Dips are an excellent way to build upper-body strength without requiring additional equipment, making them a convenient and accessible exercise for various fitness levels.
How to Perform
Find a Stable Surface – Choose a sturdy chair, bench, or any solid elevated surface like a stair step. Ensure it is secure and will not move when you apply pressure.
Get Into Position – Sit at the edge of the chair with your feet flat on the floor, about hip-width apart. Place your hands next to your hips, gripping the front edge of the seat with your fingers pointing forward.
Lift Off the Seat – Shift your torso forward, allowing your hips to slide off the chair, while keeping your arms straight. Your knees should be slightly bent, and your heels should rest on the ground a few inches ahead of your knees.
Lower Yourself Down – Inhale and begin to bend your elbows, lowering your body in a controlled manner until your upper arms are parallel to the ground and your elbows reach about a 90-degree angle.
Push Back Up – Exhale as you press through your palms, fully extending your arms to return to the starting position without locking your elbows.
Repetitions and Progression – Start with 10 to 15 repetitions per set, completing two sets. As you build strength and endurance, gradually increase the number of reps or sets for a greater challenge.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep Elbows Aligned – As you lower yourself, make sure your elbows point straight back rather than flaring out to the sides to maintain proper form and target the triceps effectively.
Relax Your Shoulders – Avoid raising or shrugging your shoulders toward your ears. Instead, keep them neutral and stable, allowing your neck to stay relaxed throughout the movement.
Make It More Challenging – To increase the intensity, extend your legs fully and rest only your heels on the floor, rather than keeping your entire foot planted. This will shift more weight onto your arms, making the exercise more demanding.
How Not to Perform
Don’t Let Your Elbows Flare Out – Keep your elbows pointing straight back, not to the sides. Flaring them out shifts tension away from the triceps and can strain the shoulders.
Avoid Shrugging Your Shoulders – Keep your shoulders down and relaxed rather than raising them toward your ears. This prevents neck and shoulder tension and ensures the triceps do most of the work.
Don’t Lower Too Far – Stop when your elbows reach a 90-degree angle. Going lower overstretches the shoulder joint, increasing the risk of injury.
Avoid Relying on Momentum – Move in a slow, controlled manner instead of dropping down quickly and bouncing back up. Using momentum reduces muscle engagement and can lead to poor form.
Keep Your Core Engaged – Avoid arching or collapsing your lower back. Keep your abs tight to maintain proper posture and prevent unnecessary stress on the spine.
Don’t Place Hands Too Far Apart – Position your hands close to your hips, not too wide. A wider grip shifts the focus away from the triceps and puts strain on the shoulders.
Avoid Using Your Legs to Push Up – Your arms should do the work. If you push too much with your legs, you reduce the workload on your triceps, making the exercise less effective.
Don’t Rush Through Repetitions – Performing dips too fast leads to poor control and reduces muscle activation. Focus on a steady, controlled pace for the best results.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
