Exercise Guide
How to do dips between chair
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
This exercise is a 'vertical push' that mimics a parallel bar dip. By suspending yourself between two sturdy chairs, you force your triceps, chest, and shoulders to support and move your entire body weight. It is one of the most effective ways to build upper-body pressing power outside of a gym.
Because you are suspended, your core and 'shoulder stabilizers' have to work overtime to keep you steady. It’s a challenging move that rewards you with serious strength gains.
Why Use It
- Develops incredible triceps and lower chest strength.
- Improves shoulder stability and health when done with control.
- Requires zero gym equipment—just two sturdy chairs.
When to Use It
Use this as your main 'pressing' movement in a home workout or as a challenging accessory move to follow up your bench press in the gym.
Stats
Instructions for Proper Form
Setup
- The Chairs: Find two sturdy, heavy chairs. Place them facing each other or side-by-side, just wide enough for your hips to fit between them.
- The Grip: Place your palms on the seats or the sturdy tops of the backrests. Straighten your arms to lift your body off the ground.
- The Legs: Cross your ankles and bend your knees, or keep your legs straight out in front for balance.
Execution
- The Descent: Slowly lower your body by bending your elbows.
Pro Tip: Keep your chest 'proud' and your neck long. Don't let your shoulders shrug up toward your ears.
- The Depth: Stop when your upper arms are parallel to the floor (90-degree bend at the elbow).
- The Drive: Press through your palms to return to the top. Squeeze your triceps hard at the finish.
Coaching Cues
- Long Neck: Imagine pulling your head away from your shoulders.
- Elbows Back: Point your elbows toward the wall behind you, not the side walls.
Common Mistakes
- Shrugging: Letting the shoulders collapse upward. This puts huge stress on the neck and shoulder joints.
- Flaring Elbows: Letting the elbows point out to the sides. This reduces triceps work and can hurt the shoulders.
- Using Momentum: Kicking the legs to get back up. Keep the lower body still!
Mistakes by Level
Beginner
- Not going deep enough to trigger muscle growth.
- Allowing the chairs to wobble due to poor stability.
Intermediate
- Leaning too far forward (shifts focus to chest) or staying too upright (shifts focus to triceps) without intent.
- Rushing the reps.
Advanced
- Losing core tension at the bottom of the rep.
- Failing to lock out the elbows at the top.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Vertical Push
Body Position
Other
Load Style
Bodyweight
Muscles Worked
Primary
- Triceps
- Chest
Secondary
- Front-deltoids
- Lower-traps
Stabilizers
- Core
- Serratus-anterior
- Rhomboids
Setup Requirements
- Place two sturdy, heavy chairs parallel to each other, slightly wider than shoulder-width.
- Ensure the chairs are on a non-slip surface so they don't slide apart.
- Grip the edges or the tops of the chairs firmly and lift yourself up so your arms are straight.
Form Checklist
- Keep your chest up and shoulders away from your ears.
- Elbows should point backward, not flare to the sides.
- Keep your legs tucked or slightly in front to maintain balance.
- Lock out the elbows fully at the top of every rep.
Range of Motion
Lower yourself until your elbows are at about a 90-degree angle, then press back up to full lockout.
Breathing Pattern
Inhale as you lower down; exhale as you drive yourself back up.
Tempo Guidance
Lower slowly (3 seconds) to protect the shoulders, then press up powerfully.
Caution Notes
- Only go as deep as your shoulder flexibility allows. If you feel a sharp pinch in the front of your shoulder, stop and reduce the depth.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Advanced home strength training.
- Building triceps mass.
- Improving lockout strength for bench pressing.
Goal Tags
Rep Ranges
- 5-8 reps for pure strength.
- 8-12 reps for muscle growth.
- As many as possible for a burnout.
Set Guidance
3-4 sets of high-quality reps.
Rest Guidance
Rest 90-120 seconds. This is a demanding move that requires fresh muscles.
Frequency
2 times per week is usually plenty given the high intensity.
Pairings
- Pair with Pull Ups or Chin Ups for a classic upper-body 'Push/Pull' combo.
- Follow up with overhead triceps extensions to finish the muscle.
Audience Notes
- This is an advanced move. If you cannot do 10-15 standard push ups, start with 'Dips on Chair' (feet on floor) first.
Substitution Targets
- Parallel bar dips
- Assisted dip machine
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Feet-Supported Dips
Keeping your feet on the floor in front of you takes away a large portion of your body weight.
Best for: Beginners learning the dipping motion.
Progressions
Weighted Dips
Wearing a backpack or holding a dumbbell between your feet increases the load.
Best for: Advanced lifters who find body weight too easy.
FAQ
Common Questions
Is this safe for my shoulders?
Yes, as long as you keep your chest up and don't go deeper than your shoulders feel comfortable with. If you have a history of shoulder injury, proceed with caution.
What if my chairs aren't tall enough?
You can bend your knees more or place the chairs on a very stable, elevated surface (though floor-level is safest).
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.