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Chair dips

beginnerno equipment
Chair dips: start of the movement
1 · start
Chair dips: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: triceps
Secondary: chest

Correct technique

  1. 1Put your hands on the edge of a sturdy chair or sofa behind you.
  2. 2Legs in front of you, knees bent.
  3. 3Lower yourself until your elbows are at 90°.
  4. 4Push yourself up.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Going too deep.
  • ✕Shoulders shrugged up to your ears.

Caution if you have pain

If you have pain in your shoulders or wrists, choose a gentler variation. In your custom plan we leave it out completely in that case.

Similar exercises

Triceps pushdown
cable
Overhead triceps extension
dumbbells
Lying triceps extension
dumbbells
Cable overhead triceps extension
cable
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