Chair dips are a bodyweight strength exercise primarily targeting the triceps brachii, the muscles located on the back of the upper arm. The exercise also engages the anterior deltoids (front of the shoulders) and the pectoralis major muscles of the chest for stabilization and assistance. The triceps extend the elbow, an action involved in everyday movements like pushing and lifting. Proper form ensures these muscles are worked optimally while minimizing strain on the shoulder joint.
Preparation and Proper Setup
The initial step involves selecting the right equipment, which should be a stable and non-rolling surface like a sturdy chair, bench, or a secure step. Hand placement is established by sitting on the edge of the surface and positioning the hands directly beside the hips, with fingers pointing forward or slightly out to the sides. This grip should be approximately shoulder-width apart to maintain proper alignment and support the body’s weight.
Once the hands are set, the body must slide forward just enough so the hips clear the edge of the chair, with the arms fully extended to support the weight. The starting position involves keeping the shoulders depressed, avoiding any shrugging toward the ears, and maintaining a tall posture with the chest lifted. For a beginner setup, the knees should be bent at a 90-degree angle with the feet flat on the floor, which helps to offload some of the body weight.
Executing the Chair Dip
The downward phase begins by slowly bending the elbows while inhaling, initiating the controlled descent toward the floor. Keep the back extremely close to the edge of the support surface throughout the movement, almost “shaving” the lower back against it. Allowing the body to drift forward places stress on the shoulder joint.
The descent continues until the elbows form roughly a 90-degree angle, or until the upper arms are parallel to the floor. This specific range of motion is necessary to fully activate the triceps muscle heads without overextending the shoulder joint capsule. The elbows must remain tucked close to the sides and point straight behind the body, rather than flaring out laterally.
To begin the upward phase, exhale and press firmly through the palms, focusing on straightening the arms using the triceps. The movement must be smooth and controlled, avoiding bouncing or reliance on momentum from the legs. The hips and torso move straight up and down, maintaining the close relationship with the chair until the arms are nearly fully extended. Maintain a slight bend in the elbow at the top to keep continuous tension on the triceps and prevent joint hyperextension.
Common Errors and Form Correction
A frequent error is allowing the elbows to splay out to the sides, which shifts the work away from the triceps and strains the shoulder joint. The correction is to consciously point the elbows directly backward throughout both the lowering and lifting phases. Another common mistake is letting the shoulders round forward or shrug up, often seen when looking down during the exercise.
Maintaining a lifted chest and keeping the shoulder blades pulled back and down stabilizes the shoulder girdle, providing a firm base for the movement. Dropping the body too far below the 90-degree elbow bend can cause shoulder impingement, so limiting the depth is important. If the exercise is performed too quickly, momentum takes over, reducing the time under tension for the triceps. The remedy is to deliberately slow the tempo, especially during the lowering phase, to ensure muscle control.
Scaling the Exercise
Modifying the chair dip allows the exercise to match varying strength levels and ensure continuous progression. For those new to the movement, difficulty can be reduced by bending the knees more acutely and positioning the feet closer to the chair. This stance allows the legs to bear a greater portion of the body weight, decreasing the load on the triceps. Beginners can also reduce the range of motion, only lowering the body halfway down until strength improves.
To increase the challenge, extend the legs fully straight out in front, resting only on the heels, forcing the upper body to support a greater percentage of the total mass. Once mastered, the feet can be elevated onto a second sturdy surface, such as another chair or step, to maximize resistance. Advanced users can further intensify the dip by placing a weight plate or heavy object across the lap, applying the principle of progressive overload.