How to Do Chair Dips

Chair dips, also known as tricep dips, train the triceps located on the back of the upper arm. This movement also engages the chest, shoulders, and some of the muscles that overlay the ribs.

Want to stay in shape without a gym membership or costly gear? Bodyweight moves such as chair dips are straightforward, effective, and easy to add to your workout plan.

Chair dips primarily hit the muscles on the rear of the upper arm. While the biceps at the front often get attention, it’s important to work the whole arm for balanced strength and tone.

Best part: most people can safely perform chair dips at home. You can also progress them with various modifications.

Keep reading to learn proper chair dip form, the muscles involved, and alternative exercises that target the same areas.

What muscles does a chair dip work?

Chair dips are frequently called tricep dips because they focus on the triceps on the back of the upper arm. Some fitness authorities say chair dips are among the most potent bodyweight exercises for that muscle.

The triceps help with everyday actions that require elbow extension, such as lifting shopping bags or reaching overhead. They also contribute to stabilizing the shoulder joint.

Chair dips additionally work the:

• Pectoralis major. This is the primary muscle of the upper chest, commonly called the “pecs.”
• Trapezius. A triangular muscle that spans from the neck to the shoulders and mid-back.
• Serratus anterior. A muscle that lies over the outer surface of the upper eight or nine ribs.

How to do a chair dip

To perform this move at home, find a solid chair or bench. A step or another sturdy elevated surface can also serve in a pinch.

1. Sit on the chair or bench with your arms at your sides and both feet flat on the floor, about hip-width apart.
2. Place your hands so your palms are facing down beside your hips, fingers gripping the front edge of the seat.
3. Shift your torso forward off the chair with your arms straight. Your hips should hover above the floor and your knees slightly bent. Your heels should be a few inches in front of your knees.
4. Inhale as you slowly lower your body by bending at the elbows until they form roughly a 90-degree angle.
5. Exhale as you press back up to the starting position with your arms fully extended.

Perform 10 to 15 repetitions for your first set, then complete another set. As your strength improves, you can increase reps or sets.

Tips for proper form

• Keep your elbows pointing straight back rather than flaring outward.
• Avoid shrugging your shoulders — maintain a neutral shoulder position and a relaxed neck.
• To make the exercise harder, extend your legs so only your heels contact the floor instead of the whole foot.

Modifications

For beginners

If you’re new to this move, try it on a chair with armrests. Your hands rest on the arms rather than the seat, which reduces the required range of motion and makes it easier on the triceps.

More advanced

Advanced trainees might remove the chair or bench and perform dips on parallel bars or playground equipment. In that version, your arms support your full body weight while your feet hover off the ground, ankles crossed. Lower until your elbows reach about 90 degrees, then press back up.

Bench dip

Another option is a bench dip using two benches. Position your hands on one bench and your feet on the other so your body rests between them.

Lower your body until your elbows are at about 90 degrees, then push back up to the start.

If you’re pregnant

If you’re pregnant, try doing dips from the floor. Sit with knees bent and feet flat, then place your hands on the floor behind you with fingertips pointing inward and elbows pointing back.

Press through your arms to lift your hips slightly off the floor, then lower slowly while keeping your hips just lifted.

Who shouldn’t do chair dips?

Chair dips are appropriate for most people because they replicate common arm movements. However, consult your healthcare provider if you’ve had prior shoulder injuries, since this motion can place stress on the front of the shoulder.

People with limited shoulder mobility should also approach this exercise cautiously.

Not sure about your shoulder flexibility? Stand before a mirror with your arms at your sides. Raise your right arm overhead and bend the elbow to place your hand on your upper back near the right shoulder blade.

Then reach your left hand up your back toward that shoulder blade. If your hands are separated by more than a hand’s width, your shoulder mobility may be limited.

See this article for strategies to ease shoulder tightness and improve flexibility.

Other exercises for working these muscles

Chair dips and their variations aren’t the only ways to target the back of the upper arm. Here are other moves you can do at home with minimal or no equipment.

Triangle pushup

Start in a plank with your hands under you, thumbs and index fingers forming a loose triangle. Inhale as you lower, allowing your elbows to flare about 45 degrees. Exhale to press back to the starting position. Aim for 10 to 15 reps.

Dumbbell tricep kickbacks

Stand in a staggered stance with your right foot forward and your torso nearly parallel to the floor. Hold a dumbbell in your left hand with the upper arm aligned alongside your torso.

Inhale as you bend the elbow, then exhale as you extend the forearm back to the start. Perform 10 to 15 reps, then switch sides.

Begin with lighter weights and increase gradually to reduce injury risk. You might consider buying adjustabledumbbells so you can change weight easily as you progress.

Overhead triceps extension

Stand with feet hip-width apart. Grasp a dumbbell with both hands under the top of the weight and lift it overhead and slightly behind your head.

With a gentle arch in your back and knees soft, inhale as you lower the weight until your elbows reach about 90 degrees. Exhale to return to start. Do 10 to 15 repetitions. Here’s a video demo of the exercise.

See eight additional no-equipment moves to sculpt every muscle in your arms.

Takeaway

Don’t be discouraged if chair dips are challenging at first — consistency matters most.

Guidelines recommend at least two weekly sessions of strength-focused moves like chair dips. Also aim for 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly to keep the rest of your body fit.

Learn more about balancing cardiovascular exercise with strength training here.