Exercise Guide
Chair Dip
A dip with your hands behind you on a chair and your feet on the floor. The triceps exercise available in any room with furniture.
BeginnerStrengthPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Triceps
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Compound
Secondary Muscles
ChestShoulders
How to Perform
- 1
Sit on the edge of a sturdy chair and grip the front edge either side of your hips.
- 2
Slide your backside forward off the seat, taking your weight on your hands.
- 3
Bend your elbows to lower until your upper arms are roughly parallel to the floor.
- 4
Press back up until your arms are straight.
Tips
- ★Keep your back close to the chair - drifting forward puts the strain on the front of the shoulder.
- ★Walk your feet out to make it harder, bend the knees to make it easier.