How to do a chair dip
A chair dip, also called a bench dip, is a triceps exercise done with your hands on the edge of a chair behind you. You lower your body by bending your elbows and press back up. It builds the backs of the arms with no equipment beyond a sturdy chair, but it is easy to do in a way that strains the shoulders, so form matters.
Muscles worked
Main: Triceps.
Also working: Front shoulders (anterior deltoids), Chest.
How to do a chair dip
- Sit on the edge of a sturdy chair that cannot tip or slide, ideally against a wall. Place your hands on the edge beside your hips, fingers forward.
- Slide your hips forward off the seat with your knees bent and feet flat on the floor.
- Keeping your back close to the chair, bend your elbows straight back and lower your body.
- Stop when your elbows are bent to about 90°, or earlier if you feel any pinch at the front of the shoulder.
- Press through your palms to straighten your arms and lift back up.
Form tips
- Hands on the chair edge behind you
- Lower until elbows reach 90°
- Keep shoulders down
Common mistakes
Going too deep
Sinking far below 90° puts a lot of strain on the front of the shoulder. Stop at 90° or higher.
Shoulders shrugging up to the ears
Keep your shoulders pulled down and away from your ears throughout.
Drifting away from the chair
Moving your body forward turns it into a shoulder exercise. Keep your back brushing the edge of the seat.
Easier and harder versions
- Easier: Knee push-up
How many to do
A good starting point is 3 sets of 10 reps, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few reps, then move to a harder version.
Questions
Are chair dips bad for your shoulders?
They can be if you go very deep or your shoulders roll forward. Kept to 90° with shoulders down, most people tolerate them well. Skip them if they cause pain.
How do I make chair dips harder?
Straighten your legs, then put your feet on a second chair. Bend your knees to make them easier.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
