Chair Dip: How to Do It Correctly
Measurably increases triceps brachii strength, directly transferring to improved performance in all elbow-extension tasks such as pushing off a chair or desk.
- Level
- Beginner to advanced
- Equipment
- A sturdy chair, bench or step
- Primary muscles
- Triceps brachii, Anterior deltoid
- Secondary muscles
- Serratus anterior, Middle trapezius and rhomboids
Step-by-step form
Setting up
Sit on the front edge of a stable chair and grip the seat edge with hands hip-width apart, fingers pointing forward. Slide your hips off the chair so they hover just in front of the seat, knees bent at 90 degrees and feet flat on the floor. Arms should be fully extended at the start, back close to the chair's edge, gaze forward with a neutral neck.
The movement
Bend the elbows backward and lower your body in a controlled 3-second descent until the elbows reach 90 degrees — do not go deeper on the first sessions. After a brief pause at the bottom, press through the palms to drive the body upward over 2 seconds until the arms are fully extended but not locked. Ensure the hips do not touch the floor at the bottom and that the elbows remain unlocked at the top of each rep.
What stays in line
Elbows must travel backward and slightly inward throughout the movement — flaring them outward loads the shoulder joint excessively. Hips should remain close to and parallel with the chair edge, not drifting forward as depth increases. Shoulders must stay depressed (scapular depression) — actively resist shrugging the traps upward toward the ears at any point.
Breathing
Inhale through the nose during the 2-3 second descent phase. Hold the breath briefly during the 1-second pause at the bottom. Exhale forcefully through the mouth over the 2-second push-up phase. For sets exceeding 10 reps, maintain shallow breathing without disrupting the core pressure pattern established on each rep.
Common mistakes
1) Flaring elbows outward: check from a side-angle recording — if the elbow tips travel beyond shoulder-width, you are flaring. 2) Hips drifting too far from the chair: if the hips move more than 15 cm in front of the seat during descent, shoulder impingement risk increases significantly. 3) Partial range of motion: if elbows never reach 90 degrees, triceps recruitment is incomplete — verify depth with a mirror or video.
Recommended sets and reps
- Recommended sets and reps
- Beginner: 2 sets × 8 reps (bent-knee, slow tempo); intermediate: 3 sets × 12 reps (legs straight, 3-1-2-0 tempo); advanced: 4 sets × 15 reps (feet elevated, 4-1-2-0 tempo) or 3 sets × 10 reps with added weight plate on lap.
- Tempo
- Prescribed tempo is 3-1-2-0: 3 seconds down, 1 second pause at the bottom, 2 seconds up, 0 seconds rest at the top. For power development, shorten the concentric to 1 second: 3-1-1-0. For muscular endurance emphasis, extend the eccentric to 4 seconds: 4-1-2-0.
- How often
- Programme chair dips 2-3 times per week, allowing a minimum of 48 hours between sessions to permit triceps and connective tissue recovery. When performing high-volume sets of 3×15 or more, extend the inter-session recovery window to at least 72 hours.
- What it trains
- Measurably increases triceps brachii strength, directly transferring to improved performance in all elbow-extension tasks such as pushing off a chair or desk. Trains the triceps in a closed kinetic chain, producing different neuromuscular adaptations compared to isolation movements like cable pushdowns. Builds the functional pressing strength needed for activities of daily living without requiring any equipment.
If something hurts
- Knee
- Knee pain during chair dips is typically caused by feet being placed too wide or too far forward, creating unintended quadriceps loading. Bring the feet closer together and closer to the base of the chair to reduce knee joint stress. Stop immediately if pain is sharp or persistent and consult a healthcare professional.
- Lower back
- Lower-back pain during chair dips is most commonly caused by the hips drifting too far forward, forcing the lumbar spine into hyperextension. Move the hips closer to the chair edge and actively resist anterior pelvic tilt by contracting the glutes during the descent. Stop if pain becomes sharp or persists beyond the set and consult a professional.
- Shoulder
- Shoulder pain is frequently caused by internal rotation of the shoulder joint when the fingers point backward or sideways — ensure fingers point strictly forward. Reduce range of motion by limiting elbow flexion to 70-80 degrees until discomfort resolves. Stop if pain is sharp or persistent and consult a healthcare professional before continuing.
- When to skip it
- Absolute contraindications include acute or chronic rotator cuff tear, glenohumeral joint instability (history of shoulder dislocation), acute lateral or medial epicondylitis, active healing from distal humerus or radial fractures, and advanced-stage glenohumeral osteoarthritis. These conditions place the shoulder and elbow joints under direct compressive and shear loads during chair dips.
Where to go next
Moves that train the same thing — and, where this one sits on a ladder, the rungs either side of it.
