TRICEP DIPS (CHAIR)
Tricep dips are a highly efficient home exercise that can powerfully stimulate the triceps with just a chair
Tricep dips (also known as bench dips) are an exercise that strengthens the triceps by using your own body weight to bend and extend your arms while holding the edge of a chair or bench. Compared to standard dips on parallel bars, they allow for more targeted stimulation of the back of the arms (triceps) and have the advantage of being performable anywhere. You can easily adjust the difficulty by changing your leg position, making it a valuable exercise for everyone from beginners to advanced lifters.
- Primary muscles
- Triceps Brachii
- Secondary muscles
- Anterior Deltoid · Pectoralis Major
- Difficulty
- Beginner
- Movement type
- Vertical Push
What can I use if I don't have a chair?
Any sturdy, non-moving furniture of appropriate height, such as a bed frame, sofa, or solid table, will work.
STEP BY STEP
4 Steps for One Complete Rep
- 1
Grip the chair and prepare
Sit on the edge of a stable chair or bench and grip the corners with both hands. Shift your hips forward off the chair.
- 2
Position your legs
Either bend your knees (beginner) or extend your legs straight forward (advanced), supporting your weight on your heels.
- 3
Descend slowly
Lower your body vertically while keeping your elbows pointed backward. Descend until your elbows reach approximately a 90-degree angle.
- 4
Push up strongly
Use the power of your triceps to extend your arms and return to the starting position. Squeeze your triceps at the top.
BENCH DIP SAFETY
Proper Form for Shoulder Protection
The most important factor in tricep dips is keeping your body close to the chair. Your back and hips should move vertically, almost grazing the edge of the chair, to reduce anterior pressure on the shoulder joints. If your body drifts forward, it places excessive load on the front of the shoulders, which can lead to injury.
Additionally, keep your elbows pointed straight back rather than flaring out to the sides for better triceps isolation. Only use a range of motion that your shoulder flexibility allows. Focusing on a precise contraction is far safer and more efficient than descending too deep.
RANGE, LOAD & TEMPO
Choose a range and load that keep the Tricep Dips (Chair) repeatable
The useful range of motion ends before your torso or working joints have to change position to move the load. Keep the triceps brachii producing the movement while the anterior deltoid · pectoralis major support the same alignment from the first repetition to the last.
Use a controlled lowering phase of about two to three seconds and avoid bouncing through the transition. If the final repetitions become shorter, faster, or visibly different from the first, reduce the load or stop the set before technique breaks down.
Key point: Progress the Tricep Dips (Chair) only after every repetition follows the same path without joint pain.
TROUBLESHOOTING
Fix the cause of a mistake, not just its appearance
Drifting away from the chair
- What you see
- The hips move far away from the chair during the descent.
- Likely cause
- Lack of arm strength, instinctively trying to shift weight to the legs.
- How to correct it
- Maintain your back close enough to touch the chair and focus on vertical movement.
Shrugging the shoulders
- What you see
- The neck shortens and shoulders rise toward the ears.
- Likely cause
- Weakness in the scapular depressors.
- How to correct it
- Consciously push your shoulders down before you start and maintain that tension throughout the set.
REGRESSION & PROGRESSION
Match the difficulty before adding load
Bent-Knee Dips
Bend your knees at 90 degrees and place your feet flat on the floor to reduce the weight load, ideal for beginners.
Weighted Bench Dips
Place a weight plate or dumbbell on your thighs to increase the resistance.
BEGINNER PROGRAM
A practical starting framework
Tricep dips are key to building firm arms. Always ensure the stability of your chair before starting.
Frequency
2-3 times per week
Use as a home workout staple or a gym finisher.
Volume
3 sets of 12-20 reps
As a bodyweight exercise, aim for higher rep ranges to build muscular endurance.
- If the chair edge hurts your wrists, try gripping dumbbells on the floor instead.
- Lower yourself over 2-3 seconds to feel the triceps stretch.
- Inhale on the way down and exhale as you push up.
Frequently asked questions
Should I fully lock out my elbows?
Yes, extending your arms fully at the top helps achieve maximum triceps contraction, but avoid snapping the joints.
