How To Perform Chair Dips

Chair Dips Overview

Chair dips are a highly effective bodyweight exercise that primarily targets the triceps while also engaging the chest and shoulders. This movement can be performed almost anywhere using a sturdy chair, making it an excellent choice for those looking to build upper body strength without gym equipment. It is particularly useful for individuals who want to strengthen their triceps without using weights.

Set Up the Position
- Find a sturdy chair or bench that can support your body weight.
- Sit on the edge of the chair and place your hands shoulder-width apart, gripping the edge of the seat with your fingers facing forward.
Starting Position
- Extend your legs straight out in front of you, keeping your heels on the floor.
- Slide your hips off the chair while supporting your weight with your arms.
Execution
- Slowly lower your body by bending your elbows until they reach a 90-degree angle.
- Keep your back close to the chair and avoid flaring your elbows outward.
- Pause briefly at the bottom, then push through your palms to extend your arms and return to the starting position.
Repetitions and Sets
- Perform 3 to 4 sets of 10 to 15 repetitions, depending on your fitness level.

Tips for Proper Form

Keep your elbows tucked in to maximize triceps engagement and reduce shoulder strain.
Maintain a straight torso without leaning forward excessively.
Control the movement rather than rushing through reps to avoid injury.
Engage your core to stabilize your body throughout the exercise.
Do not fully lock out your elbows at the top to prevent joint stress.

Common Mistakes to Avoid

Flaring the elbows outward, which reduces triceps activation and increases shoulder strain.
Using a weak or unstable chair, which can be unsafe and lead to injury.
Lowering too fast, increasing the risk of shoulder or elbow injury.
Not going deep enough, limiting the effectiveness of the exercise.
Placing hands too far apart, reducing triceps engagement.

Benefits of Chair Dips

Strengthens the Triceps: Chair dips effectively target and strengthen the triceps, helping to build arm definition and power.
Engages the Chest and Shoulders: Although primarily a triceps exercise, chair dips also activate the anterior deltoids and lower chest, making it a compound movement for the upper body.
Improves Functional Strength: This movement mimics pushing motions used in everyday activities and sports, improving upper body endurance.
Requires Minimal Equipment: A chair or bench is all you need, making this a great home workout option for beginners and advanced athletes alike.
Enhances Arm Stability: Chair dips help stabilize the elbow joint, which can benefit pressing exercises like the bench press and overhead press.
Can Be Easily Progressed or Modified: By adjusting leg position or adding weight, chair dips can be scaled for different fitness levels.