Chair tricep dip
A chair tricep dip is lowering your hips toward the floor in front of a sturdy chair by bending your elbows, then pressing back up. It mainly works the triceps, with the front of the shoulders and the chest helping.
- Group
- Upper body
- Equipment
- A sturdy chair
- A first set
- 12 reps
How to do it
Start position
Sit on the front edge of a sturdy chair, grip the edge beside your hips with your fingers forward, and slide your hips just off the seat. Arms straight, knees bent to 90 degrees, feet flat.
One rep
- Bend your elbows straight back to about 90 degrees, lowering your hips toward the floor close to the chair.
- Press through your palms to straighten your arms again.
Tempo
About 2.4 seconds per rep, at a controlled pace. A set of 12 takes around 29 seconds.
Form cues
- Keep your back close to the chair.
- Your elbows point back, not out.
- Your feet and the chair don't move.
Common mistakes
- Using a chair that slidesPush the chair against a wall or use one that can't roll.
- Elbows flaring outPoint your elbows straight behind you.
- Drifting away from the chairKeep your back almost brushing the seat edge.
- Lifting with your legsKeep your feet light on the floor and let your arms do the work.