Chair Triceps Dip 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Chair Triceps Dip is a bodyweight exercise that primarily targets the triceps while also engaging the chest muscles to a lesser extent. Performed using a stable chair or bench, this movement involves lowering and lifting the body using arm strength, making it an effective way to build upper-body strength without any equipment beyond your own body. By positioning the hands behind you on the edge of a chair and extending the legs forward, you lower your body by bending the elbows, then push back up to the starting position. This exercise is especially beneficial for toning and strengthening the back of the arms and can be easily included in home workouts or warm-up routines.
How to Perform
Position the Chair: Choose a sturdy chair or bench that won’t move. Place it against a wall if needed for extra stability.
Sit on the Edge: Sit on the very edge of the chair with your hands gripping the front edge next to your hips. Your fingers should point forward, and your arms should be straight but not locked.
Step Forward: Slide your hips forward off the chair so they are just in front of the seat. Extend your legs in front of you with a slight bend in your knees, keeping your heels on the floor.
Lower Your Body: Slowly bend your elbows and lower your body straight down. Keep your back close to the chair and your elbows pointing straight back (not flared out). Lower yourself until your elbows reach about a 90-degree angle.
Press Back Up: Push through your palms to straighten your arms and lift your body back to the starting position. Be sure to engage your triceps as you rise.
Repeat: Perform the desired number of repetitions, maintaining good form throughout the movement.
★ 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 your hands shoulder-width apart on the edge of the chair with fingers pointing forward.
Maintain a straight back and keep your hips close to the chair throughout the movement.
Lower your body by bending your elbows to about a 90-degree angle.
Avoid locking your elbows at the top of the movement when pressing back up.
Engage your triceps to lift your body, not your legs or momentum.
Keep your feet flat on the floor with knees slightly bent or legs straight for more challenge.
Do not let your shoulders hunch up toward your ears—keep them relaxed.
Avoid flaring your elbows out to the sides; keep them pointing straight back.
Breathe in as you lower down and breathe out as you push up.
Choose a chair or surface that is stable and won’t slide during the exercise.
How Not to Perform
Do not place your hands too wide – this reduces triceps activation and strains your shoulders.
Don’t let your hips drift too far from the chair – keep them close to reduce shoulder stress and keep tension on the triceps.
Avoid locking out your elbows at the top – this can cause joint strain and reduces constant tension on the muscles.
Do not flare your elbows outward – always keep them pointing straight back to properly engage the triceps.
Don’t round your shoulders or hunch forward – maintain good posture to protect your neck and shoulders.
Avoid dipping too low – lowering beyond 90 degrees at the elbows can strain the shoulders.
Don’t use momentum or swing your body – control the movement to keep the triceps under tension.
Do not push with your legs – this takes the effort away from the triceps and makes the exercise less effective.
Avoid using unstable chairs or surfaces – always use a sturdy base to prevent accidents.
Don’t forget to warm up – cold muscles are more prone to injury, especially in the shoulders and elbows.
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.
