Chair Dips: Best Guide & Tips to Workout in 2021

Chair Dips best guide

Chair dips is a useful exercise to do without any special equipment. Chair dip exercise strengthens your triceps. Here I’ll show you what is a chair dip and how to do chair dips?

As the present pandemic situation in 2020 has made all of you stuck in your houses, this exercise can be performed without any heavy machinery or going to the gym. So, you can do this with just a chair or a table in your house!

When you become in the position of doing chair dips, the triceps hold up you all body weight.

If you are wandering to have a proper exercise routine you can check more blog posts in the workout routines section.

So, chair dip exercise targets your triceps, which is the back part of your arm.

What Is A Chair Dip?

Another name of chair dip is bench dip. Chair dip exercise requires a chair or a table you focus on your muscles at the back of your arm.

Strong triceps will help your punching power and the ability to push the opponent away from you.

Now you are aware of what is a chair dip and what muscles chair dip exercise focus.

But, keep reading to learn how to do chair dips, what are its benefits, and what mistakes you can make.

How to Do Chair Dips

To do the chair dip exercise at home, all you need is a chair or a table.

  • Sit on the edge of a chair and wrap your fingers to the edge of the chair.
  • Extend your legs, and your feet should be hip-width apart with the heels touching the ground.
  • Look straight ahead with your chin up.
  • Tighten your grip on the edge of the chair and lift your body from the chair.
  • Slide forward so that your torso clears the edge of the chair.
  • Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle.
  • Breathe out as you push you up to your starting position with fully extended arms.
  • Do this 10 to 15 minutes with at least three sets every day.

Now, you a familiar with what is a chair dip and how to do chair dips. You don’t need special equipment to do it.

Watch this Video: Best Guide to do Chair Dips (18 Seconds)

Body Position

If you don’t pay attention while doing chair dips, you will get nothing! Here’s the exact position from head to foot throughout the exercise.

Chair Dips Infographic
  • Head: Your head should remain in the same position during workout. Don’t lean your head or move during an exercise.
  • Back: Your back must be straight. Make sure not to round your back throughout the chair dips.
  • Arm and Hand: Firmly hold the edge of the chair by putting pressure on your palm and holding it with your fingers.
  • Hips: During the workout, keep in mind that your hips should not move back and forth. Instead, hips must step up and down in a perpendicular position.
  • Legs: Your legs should be in the air. Keep in mind that your legs don’t touch the floor.
  • Feet: Put your foot-heels firmly on the ground. Sole and toes should be in the air and not touching the floor.

This is the exact body position that you should apply while doing chair dips. Otherwise, you’ll not get the results.

How Many Chair Dips You Should Do?

In the beginning, you should do a chair dip exercise three times a week to see the result.

Make sure you stick with this workout for a minimum of six weeks.

Once you feel you can do chair dips with ease, move on to three sets of 10 to 15 reps.

Doing so is a challenging task, but not impossible.

What Muscles a Chair Dip Exercise Work

Chair dips

Chair dips are also called triceps dips because it directly targets your triceps muscles.

I must say chair dip exercise is the best and most convenient for building triceps muscles.

Chair dips also work for the primary muscle on the chest and having a name ‘pacs’.

It also focuses on the muscles of the neck and muscles on the surface of the ribs.

Benefits of Chair Dips Workout

This particular exercise has been proven highly effective in building the triceps and shoulder muscles.

The purpose of chair dips exercise is to strengthen the upper body and increase the flexibility of the body. This exercise hit every part of the body.

Most importantly, you only need your body weight and a chair to perform the exercise.

Why You Should Do Chair Dips

Chair dip can strengthen your muscles in your triceps, chest, and shoulder.

It is also practical and straightforward to do. A chair dip is a smart move to add in your daily routine whenever you want to ease some pressure.

Last but not least, you don’t need any special equipment to perform this exercise.

Who Shouldn’t Do Chair Dip

You should not do this exercise if you have any shoulder injury, because it will harm your shoulder.

If you have any injury or pain in your body, you should consult your doctor before doing it. If the doctor allows you to do chair dip exercise, you can do; otherwise, you should stay away.

Chair dips can stress your elbows and shoulders. So, if you have any joint pain, you should avoid this exercise.

Mistakes While Doing Chair Dips

You could make mistakes while doing a chair dip. So, pay attention to get rid of these mistakes.

  • Extra Stretching: Sometimes, people think if they stretch their bodies more, they will get results faster. But this is not true.
    By doing so, you can get a severe injury.
  • Foot Placement: Make sure not to put your feet too closely or too far from your body. In this case, you’ll get massive pressure on your shoulders.
  • Rounded Back: You back must remain in a straight position throughout the exercise. If you round you back, it will hurt your front shoulder.
  • Touching the Floor: Sometimes, you touch the floor when you get down while doing chair dip. It is not helpful to build triceps muscles because you have to put pressure on your arms.
  • Jerking: Don’t jerk yourself! Jerking can harm your shoulders muscles, and you may get a severe injury.
  • Doing So Fast: Many people do chair dip in a hurry. You must move your body slowly and steadily to gain mass.

Keep in mind these mistakes during your exercise, and you will gain what you want!


Pay attention to the strain on your shoulder. Don’t go lower if you feel pain.

Keep your shoulder away from your ears.

Make sure you don’t lean forward. If you are doing so, you will be exercising your chest rather than your triceps.

Don’t lock your elbows at the top of the movement. Keep your elbows soft and maintain tension on your triceps.


If you feel challenging for the first time doing chair dip exercise, don’t lose hope. Consistency is the key to success.

Now, you can easily understand what is a chair dip and how to do chair dips? So, don’t waste time and start working out.

Visit the workout tips section for a complete guide on each exercise you want to do.

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