Strength
Chair dips
A powerful bodyweight vertical press to isolate the triceps and build upper body pressing strength at home.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the edge of a stable chair or bench and place your hands directly next to your hips with fingers facing forward.
Extend your legs in front of you with your heels on the ground and scoot your torso forward until your glutes are clear of the seat.
Lower your body by bending your elbows until your upper arms are roughly parallel to the floor, keeping your back close to the chair.
Press firmly through your palms to extend your arms and return to the starting position without locking your elbows.
Maintain a proud chest and keep your shoulders pulled back and down throughout the entire movement.
Engage your core to prevent your hips from swinging away from the bench during the ascent and descent.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Letting the torso drift too far forward from the chair, which strains the shoulder capsules.
- Shrugging the shoulders toward the ears during the bottom phase of the movement.
- Flaring the elbows out to the sides rather than keeping them tucked back.
- Using a partial range of motion by not dipping low enough to engage the triceps fully.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.