Chair Dip
Also known as: Chair Triceps Dip, Triceps Dip on Chair, Chair Dips
StrengthPush
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Description
Support your hands on the front edge of a chair with your hips just off the seat and knees bent. Lower your hips by bending your elbows behind you, keeping your back close to the chair. Press through your palms to straighten your arms and return, keeping both feet on the floor.
How to Perform
- Use a sturdy chair. Sit on the front edge and place your hands beside your hips with your fingers over the edge.
- Move your hips off the chair and support your body with straight arms. Keep your chest lifted, shoulders down, and core braced.
- Place both feet on the floor and keep your knees bent through the repetitions.
- Bend your elbows and lower your hips straight down in front of the chair. Keep your back close to the chair and your elbows pointing behind you.
- Lower only until your upper arms are about parallel to the floor, or stop earlier if you feel discomfort in your shoulders.
- Press through your palms to straighten your elbows and return to the starting position. Keep your shoulders away from your ears.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Check that the chair stays still when you press into the seat with both hands.
- Sit on the edge with your hands beside your hips, fingers pointing forward, and grip the front edge firmly.
- Press through your palms to return to the top, straightening your elbows without aggressively locking them out.
- Keep your bent knees at a consistent angle and your feet planted to steady the movement.
- Keep your neck relaxed and look forward. Avoid shrugging your shoulders toward your ears.
Common Mistakes
- Moving the hips far away from the chair, which increases stress on the shoulders
- Dropping too low and letting the shoulders roll forward at the bottom
- Flaring the elbows wide instead of bending them mostly straight back
- Using a very short range of motion without lowering the body under control
- Bouncing out of the bottom position instead of pressing up smoothly
- Pushing mostly through the feet instead of using the arms to perform the dip
Recommended Exercises
Explore exercises related to Chair Dip for triceps training and similar movement patterns.
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