Dips Between Chairs
Overview
How to do it
- 1
Choose Sturdy Chairs
Pick two stable chairs with firm seats. Make sure they cannot slide or tip while you move.
- 2
Position the Chairs
Set the chairs parallel to each other, a little wider than shoulder-width apart.
- 3
Starting Position
Stand between the chairs and place your hands on the edges of the chair seats.Lift your feet off the ground and extend your legs forward, keeping them straight or slightly bent.
- 4
Lower Your Body
Bend your elbows slowly and lower yourself until your upper arms are parallel to the floor.Keep your elbows close to your torso, and avoid flaring them outward.
- 5
Push Back Up
Drive through your hands to straighten your arms and return to the starting position.Avoid locking your elbows at the top.
- 6
Repeat
Perform 8–12 repetitions for 3–4 sets, maintaining proper form.
Form tips & common mistakes
Tighten your abs to help steady your body.
Do not lean too far forward or backward; keep your torso upright.
Use slow, controlled lowering and pressing motions.
Lower your body only as far as your shoulder flexibility allows.
Hold the chair edges firmly, but do not create unnecessary tension in your wrists.
Benefits
Effectively targets the triceps, chest, and shoulders, building strength and endurance.
Requires minimal equipment, making it a perfect option for home workouts.
Easily modified for beginners or advanced users by adjusting the depth or adding resistance.
Enhances pushing strength, which is crucial for everyday activities and athletic performance.
No need for a gym membership or expensive equipment—just two sturdy chairs!
Muscles worked
Triceps
Anterior Deltoid، Pectoralis Major، Sternal، Pectoralis Major، Clavicular، Pectoralis Minor، Rhomboids، Levator Scapulae، Latissimus Dorsi
Biceps Brachii
Lower Trapezius، Rectus Abdominis
