Chair Dips

Exercise / Triceps

How to do Chair Dips


Step 1: Sit on the edge of a stable chair and place your hands behind your hips. Lift your butt off the seat and walk your feet forward until your legs are fully extended. Your hands will be resting on the edge of the chair.

Step 2: Inhale, bend your arms, and lower your butt while keeping your legs straight. Stop when your elbows are bent at 90-degree angles. Exhale and push yourself back up by using your arms. Push up until your arms are fully extended.

Modification (Beginner): Walk your feet in closer to the chair and keep legs bent. Your feet should be flat on the ground as opposed to just your heels in the advanced version.

Chair Dips Benefits

  • Chair Dips are a compound exercise as they worked multiple muscle groups simultaneously. Although this bodyweight exercise mainly targets the triceps, it also hits your chest and front of your shoulder.
  • Chair Dips are one of the most effective exercises to increase arm strength and also build lean muscle in your upper arms.
  • Chair Dips are a closed kinetic chain exercise and express that you do the movements around a fixed point. It increases compression force on your joints thereby improving stability.

Muscles Worked in the Chair Dips

Chair Dips are a bodyweight exercise that primarily works your triceps and chest. The biceps are also used to help you lift yourself up. While the triceps and chest are the primary muscles this exercise targets, other muscles (shoulder, traps and scapula) will naturally come into play to assist with support and stabilization.

Target - Triceps
Synergists - Anterior Deltoid
Synergists - Pectoralis Major, Sternal
Synergists - Pectoralis Major, Clavicular
Synergists - Pectoralis Minor
Synergists - Rhomboids
Synergists - Levator Scapulae
Synergists - Latissimus Dorsi
Dynamic Stabilizers - Biceps Brachii
Stabilizers - Lower Trapezius
bench dips muscle worked