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Chair Triceps Dip

Equipment: Bodyweight

Chair Triceps Dip
Primary Muscles
  • Triceps Brachii
Synergistic Muscles
  • Deltoid Anterior
  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major Clavicular Head
  • Pectoralis Major Sternal Head

Bench dip on floor is a simple exercise that targets your triceps, chest and shoulders. Here are the steps to perform it:

  1. Sit on the floor with your legs extended and your back facing a bench or a chair.
  2. Place your hands on the edge of the bench or chair, shoulder-width apart, and straighten your arms.
  3. Lift your hips off the floor and move your feet forward until your knees are bent at 90 degrees.
  4. Slowly lower your body by bending your elbows until they form a 90-degree angle.
  5. Push yourself back up to the starting position by extending your arms.
  6. Repeat for the desired number of repetitions.

Introduction

The "Chair Tricep Dip" is a bodyweight exercise primarily targeting the triceps muscles located at the back of your upper arms. This movement strengthens and tones these muscles while also improving upper body strength. It's an effective exercise for those pursuing fitness goals that involve toned arms and improved push-up performance, as it mimics the movement pattern in a push-up. To perform this exercise, you will need a sturdy chair or bench. Stand facing the chair, place your hands shoulder-width apart on the edge of the seat, and lower your body until your elbows are at about 90 degrees. Then, push back up to the starting position. Repeat for desired reps.

Muscles Worked

  • Primary: Triceps Brachii (Triceps)
  • Secondary: Anconeus, Deltoid (Shoulder), Pectoralis Major (Chest)

How to Do It (Step-by-Step)

  1. Position yourself facing a chair or bench with your hands shoulder-width apart on the edge, palms down. Keep your feet hip-distance apart and slightly raised, preferably on another stable surface.
  2. Lower your body by bending at the elbows until your upper arms are parallel to the ground. Keep your back straight and core engaged throughout the movement.
  3. Push through your hands to lift your body back up, straightening your arms without locking your elbows. Control the motion as you perform three sets of 10-12 repetitions.

Tip: Be sure to keep your shoulders down and avoid leaning forward or backward during the exercise for maximum triceps activation and minimal strain on the shoulders.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Using the Auto Progression feature in Volym app can help you adjust your rep ranges over time to continuously challenge yourself.

The Rest Timer in Volym app ensures precise rest times between sets, allowing for optimal recovery and performance during your chair triceps dip exercises.

Form Tips

  • Maintain a straight line from your ankles to your shoulders, avoiding excessive forward tilt or arching of the back.
  • Lower your body until your elbows are at about a 90-degree angle, keeping them close to your body and not flaring out.
  • Push back up explosively to return to the starting position, straightening your arms completely without locking your elbows.

When to Use It

  • Home Workouts for Limited Space: Perform chair triceps dips at home when you have limited space but still want to target your triceps.
  • Office Workout Routine: Incorporate chair triceps dips during your breaks at work to maintain upper body strength without the need for gym equipment.
  • Beginner Upper Body Strengthening: Chair triceps dips are an ideal exercise for beginners looking to build upper body strength and familiarize themselves with resistance training.

Workout History helps you keep track of your progress over time, ensuring you stay motivated and see results from your workouts.

chair triceps dip - Frequently Asked Questions
Common questions about chair triceps dip to optimize your training.

Chair dips primarily target the triceps, but also engage the chest and shoulders.

Aim for 3-4 sets of 10-15 repetitions per set, depending on your fitness level.

Start with your hands shoulder-width apart on a stable chair or bench. Lower your body until your elbows are at about a 90-degree angle, then push back up.

Yes, using a resistance band can make the exercise more challenging and effective.

For best results, perform chair triceps dips every other day to avoid overworking the muscles.

More bodyweight exercises More arms exercises