The chair dip is an accessible and effective bodyweight exercise that primarily targets the muscles of the arms and shoulders. This compound movement uses a stable surface, such as a sturdy chair or bench, to provide a fixed point for the hands. Chair dips are a popular choice for building upper body strength outside of a traditional gym setting. The motion involves lowering and raising the body, placing significant demand on the upper body pressing muscles.
Step-by-Step Guide for Proper Execution
To begin a chair dip, select a non-rolling, stable surface like a dining chair or a sturdy bench and place your hands shoulder-width apart on the edge, gripping with your fingers pointed forward or slightly angled outward. Slide your hips forward until they are off the edge of the chair, supporting your weight with fully extended arms. Start with your knees bent at a 90-degree angle and your feet flat on the floor, which is the easiest modification for beginners.
With your torso upright and your shoulders pressed down and back, slowly lower your body by bending at the elbows. The elbows should travel straight back behind you, not flaring out to the sides, which helps to isolate the target muscles. Continue descending until your upper arms are roughly parallel to the floor, or the bend in your elbows reaches about 90 degrees.
Once you reach the bottom of the movement, press through your palms to powerfully extend your elbows and push your body back up to the starting position. Maintain control throughout the entire range of motion, avoiding any bouncing at the bottom. At the top of the movement, fully extend your arms but avoid “locking out” your elbows completely to keep tension on the triceps.
Throughout the exercise, keep your torso close to the edge of the chair, which helps prevent the shoulders from rolling forward and shifting the focus away from the triceps. Engaging your core muscles will help maintain a straight back and prevent excessive swinging of the body. The entire movement should be smooth and controlled, emphasizing the eccentric (lowering) phase for increased muscle fiber recruitment.
Muscles Targeted by the Chair Dip
The chair dip is often referred to as a triceps dip because the triceps brachii muscle, located on the back of the upper arm, acts as the primary mover. This muscle is responsible for elbow extension, which is the action that straightens the arm and pushes the body upward during the exercise. The three heads of the triceps—the long, lateral, and medial heads—are all heavily recruited during the pressing motion.
While the triceps are the main focus, the chair dip is a compound exercise that also engages several secondary muscle groups. The anterior deltoids, which are the front fibers of the shoulder muscle, assist in the pressing action and shoulder flexion. Additionally, the pectoralis major, specifically the lower chest fibers, contributes to the movement, particularly if the torso is allowed to lean slightly forward.
Small stabilizing muscles in the upper back and core are also active throughout the exercise to maintain a rigid body position. By keeping the torso upright, the emphasis remains heavily on the triceps, while a slight forward lean can increase the recruitment of the chest muscles.
Safety Considerations and Modifications
Before attempting a chair dip, ensure the surface you use is completely stable, heavy, and will not slide or tip over under your body weight. A common error is allowing the shoulders to shrug up toward the ears, which places unnecessary strain on the neck and shoulder joints. You must actively depress the shoulders, keeping them down and away from your ears throughout the set.
Another frequent mistake involves lowering the body too deeply, causing the angle at the elbow to drop significantly below 90 degrees. This overstretching can compromise the shoulder joint capsule and increase the risk of injury, especially to the anterior shoulder. Always stop the descent when your upper arms are parallel to the floor or you feel a slight stretch, before any discomfort arises.
To make the chair dip easier for beginners, keep your knees bent and your feet flat on the floor, allowing your legs to support a greater percentage of your body weight. You can further reduce the difficulty by positioning your feet closer to the chair. To increase the intensity, you can straighten your legs, resting only on your heels, which shifts more of your body weight onto your arms.
For a greater challenge, consider elevating your feet on a second, equally stable surface, such as another chair or a low table. This variation increases the distance the body must travel and places a greater load on the triceps and shoulders. Another progression involves slowing down the eccentric phase, such as taking three to five seconds to lower your body, which increases the time under muscular tension for enhanced strength gains.