Push · Regular
Chair Dip
Lowering and pressing your body with your hands on a chair behind you, which builds the triceps.
Demo by Dre, an AI coach.
- Works
- triceps; also chest, shoulders
- Kit
- Chair
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Brace a sturdy chair against a wall. Sit on the edge, hands beside your hips with fingers forward, then slide your hips off with your knees bent and feet flat.
While you move
- Hips close to the chair
- Elbows point straight back
- Lower until elbows reach 90
- Press up through your palms
Avoid
- Dipping so low your shoulders roll forward
- Letting your elbows flare out
- Drifting your hips away from the chair
Take care if you have trouble with your shoulders or your wrists.