Chair Dips
Overview
How to do it
- 1
Set Up the PositionChoose a sturdy chair or bench that can handle your body weight.Sit on the edge of the chair and place your hands shoulder-width apart, gripping the edge of the seat with your fingers facing forward.
- 2
Starting PositionStraighten your legs out in front of you and keep your heels on the floor.Slide your hips off the chair while supporting your weight with your arms.
- 3
ExecutionLower your body slowly by bending your elbows until they form a 90-degree angle.Keep your back close to the chair and do not let your elbows flare outward.Pause briefly at the bottom, then press through your palms to straighten your arms and return to the starting position.
- 4
Repetitions and SetsDo 3 to 4 sets of 10 to 15 repetitions, depending on your fitness level.
Form tips & common mistakes
to maximize triceps engagement and reduce shoulder strain.
without leaning forward excessively.
rather than rushing through reps to avoid injury.
to stabilize your body throughout the exercise.
at the top to prevent joint stress.
Benefits
Strengthens the Triceps: Chair dips effectively target and strengthen the triceps, helping to build arm definition and power.
Engages the Chest and Shoulders: Although primarily a triceps exercise, chair dips also activate the anterior deltoids and lower chest, making it a compound movement for the upper body.
Improves Functional Strength: This movement mimics pushing motions used in everyday activities and sports, improving upper body endurance.
Requires Minimal Equipment: A chair or bench is all you need, making this a great home workout option for beginners and advanced athletes alike.
Enhances Arm Stability: Chair dips help stabilize the elbow joint, which can benefit pressing exercises like the bench press and overhead press.
Can Be Easily Progressed or Modified: By adjusting leg position or adding weight, chair dips can be scaled for different fitness levels.
Muscles worked
Triceps
Anterior Deltoid، Pectoralis Major، Sternal، Pectoralis Major، Clavicular، Pectoralis Minor، Rhomboids، Levator Scapulae، Latissimus Dorsi
Biceps Brachii
Lower Trapezius
