Tricep Dip (Chair)
The chair dip is a simple way to strengthen your triceps using your own body. It also challenges your shoulders and helps build control through your upper body.
Equipment Needed
- Sturdy chair or bench (placed against a wall for stability)
Muscle Groups Targeted
- Triceps
- Shoulders
- Chest (secondary)
- Core
How to Do a Tricep Dip (Chair)
- Sit on the edge of the chair and place your hands beside your hips.
- Slide your hips off the chair and walk your feet forward.
- Keep your back close to the chair and your chest lifted.
- Bend your elbows to lower your body in a controlled way.
- Press through your hands to return to the start position.
Tips for Success
- Keep your elbows pointing back rather than flaring out.
- Lower only as far as feels comfortable for your shoulders.
- Keep your shoulders down and away from your ears.
- Stay close to the chair throughout the movement.
- If your shoulders feel strained, adjust early and focus on training around injury.
The chair dip is a simple way to build arm strength using your own body weight. Done with control, it can be an effective addition to your routine.
When to Use This Exercise
Chair dips work well in upper-body and full-body routines. They pair naturally with movements like push-ups to build balanced strength.
You can use them at home or in a gym. Start with controlled reps and adjust the depth to match your comfort and strength.
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