Reps Only exercise

Chair Dip form, muscles worked, and workout tracking

The chair dip is a home-friendly bodyweight triceps exercise performed with the hands on the seat of a sturdy chair and the feet on the floor, working the triceps along with the front delts. Lifters and beginners use it when no gym equipment is available, as a scalable pressing movement for building basic arm strength and endurance.

Chair Dip illustration

How to do Chair Dip

  1. 1Place a sturdy chair against a wall so it cannot slide, sit on its front edge, and grip the seat beside your hips.
  2. 2Slide your hips forward off the chair with your knees bent and feet flat, keeping your back close to the seat.
  3. 3Brace your core and inhale as you bend your elbows straight back, lowering until your upper arms are near parallel to the floor.
  4. 4Avoid shrugging your shoulders or drifting your hips forward away from the chair.
  5. 5Exhale and press back up to straight arms without locking the elbows harshly; straighten your legs over time to make the movement harder.

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Track Chair Dip in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.