A vertical pushing exercise that targets the triceps using a chair or stable support. Chair dips are one of the best bodyweight movements to sculpt the back of the arms and build pushing strength.
Execution
Sit on the edge of a stable chair or bench, hands gripping the edge on either side of your hips, fingers pointing forward. Walk your feet forward to lift your hips off the support, arms extended. Lower by bending your elbows straight back (not out) until your arms form roughly a 90° angle. Push through your palms to rise back up, locking out at the top. Keep your back close to the support throughout — don't drift away from the chair. Shoulders stay low and pulled back, away from your ears.
Breathing
Inhale as you lower under control. Exhale as you push back up. Don't hold your breath at the bottom position.
Benefits
- •Effectively isolates the triceps with a natural pushing motion
- •Strengthens the front deltoids and lower chest
- •Requires only a chair, bench or step — can be done anywhere
- •Develops vertical pushing strength useful in daily life
- •Intensity easily scaled by adjusting foot position
Variants
Our tips
- 1.Use a perfectly stable support — a chair that slides can cause a fall
- 2.Keep your elbows tight and pointing straight back, never out to the sides
- 3.To make the movement easier, bend your knees and bring your feet closer to the support
- 4.To increase difficulty, extend your legs or elevate your feet on a second support
Common mistakes
- •Elbows flaring outward — keep them tight and pointing backward to protect your shoulders
- •Dipping too low (past 90°) — places excessive stress on the shoulder joint
- •Shoulders rising toward your ears — pull your shoulder blades down and back
- •Back drifting away from the chair — stay close to the support to keep the work on the triceps
- •Pushing with your legs instead of your arms — your feet are a support, not the engine of the movement