Exercise Guide
How to do dips on chair
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
Unlike the 'Between Chair' version where your whole body is in the air, this version keeps your feet on the ground. This makes it much more accessible for beginners while still providing a deep burn in the triceps.
It’s a versatile move: you can make it easier by tucking your feet in, or harder by straightening your legs. It’s the ultimate 'anywhere, anytime' arm exercise.
Why Use It
- Highly effective at isolating the triceps.
- Easy to adjust the difficulty level instantly.
- Builds the foundational strength needed for full dips and harder push ups.
When to Use It
Perfect for a quick home workout, a hotel room session, or as a high-rep 'pump' exercise at the end of a gym workout.
Stats
Instructions for Proper Form
Setup
- The Seat: Sit on a sturdy chair or bench. Place your hands on the edge, fingers pointing toward your feet.
- The Slide: Walk your feet out.
- Beginner: Keep your knees bent and feet flat.
- Advanced: Keep your legs straight and rest on your heels.
- The Lift: Slide your butt off the chair so your weight is on your hands.
Execution
- The Descent: Bend your elbows to lower your hips toward the floor.
Pro Tip: Keep your back so close to the chair that your shirt almost brushes against it. This protects your shoulders.
- The Bottom: Stop when your elbows are at 90 degrees.
- The Press: Push through the heels of your hands to return to the start. Lock your arms out and squeeze your triceps.
Coaching Cues
- Chest Out: Keep your chest proud and open.
- Don't Drift: Stay close to the chair; don't let your hips wander forward.
Common Mistakes
- Drifting Forward: Moving your hips too far away from the chair, which strains the shoulder joint.
- Shrugging: Letting your shoulders 'swallow' your neck. Keep your neck long!
- Half-Reps: Not going low enough or not locking out at the top.
Mistakes by Level
Beginner
- Drifting too far from the chair.
- Using the legs to do all the work instead of the arms.
Intermediate
- Rushing the tempo.
- Not fully locking out the elbows.
Advanced
- Losing shoulder blade retraction (letting shoulders round forward).
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
Secondary
- Chest
- Front-deltoids
Stabilizers
- Core
- Lower-traps
Setup Requirements
- Sit on the edge of a sturdy chair or bench.
- Place your hands on the edge of the seat, right next to your hips.
- Walk your feet out and slide your butt off the seat so you are supported by your arms.
Form Checklist
- Keep your back very close to the chair throughout the move.
- Shoulders stay down (don't let them 'shrug' to your ears).
- Elbows point straight back.
- Feet stay flat (easier) or on heels (harder).
Range of Motion
Lower your hips toward the floor until your elbows reach a 90-degree angle, then press back up.
Breathing Pattern
Inhale on the way down; exhale as you push back up.
Tempo Guidance
Slow and controlled. Avoid 'bouncing' at the bottom of the move.
Caution Notes
- If you feel pain in the front of your shoulder, you are likely drifting too far away from the chair. Keep your spine close to the seat!
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Beginners building arm strength.
- High-rep endurance training.
- Home workouts.
Goal Tags
Rep Ranges
- 8-12 reps for general strength.
- 15-20 reps for muscle endurance and 'the burn'.
- 30 seconds of continuous reps for a timed challenge.
Set Guidance
3 sets. Focus on feeling the triceps work on every single rep.
Rest Guidance
45-60 seconds. You don't need long rests for this accessory move.
Frequency
Can be done 3-4 times per week.
Pairings
- Pair with Bicep Curls for a total arm workout.
- Super-set with Plank for a core and arm combo.
Audience Notes
- Great for all levels. Advanced lifters can use this as a high-rep finisher.
Substitution Targets
- Triceps pushdowns
- Skull crushers
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Bent-Knee Dips
Bending your knees allows your legs to assist your arms more easily.
Best for: True beginners.
Progressions
Straight-Leg Dips
Straightening the legs puts more of your body weight onto your triceps.
Best for: Intermediate lifters.
Elevated-Foot Dips
Placing your feet on a second chair or stool increases the load significantly.
Best for: Advanced lifters.
FAQ
Common Questions
Can I do these on a sofa?
You can, but a firm chair or bench is better. Soft surfaces like a sofa can be unstable and may strain your wrists.
How do I make these harder without equipment?
Slow down the tempo! Take 4 seconds to lower and 4 seconds to rise. You'll feel the difference immediately.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.