← All guidesChair Dips: Form, Muscles Worked, and Progressions
A compact bodyweight triceps exercise that needs only a sturdy chair—and a controlled, shoulder-friendly range of motion.
Updated August 8, 2026
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AI-researched
What chair dips train
Chair dips primarily train the triceps as they straighten the elbows. [1] The chest and shoulder muscles assist, but a biomechanics study found the bench-dip position used substantially more shoulder extension than bar or ring dips. That makes controlled depth more important than chasing the lowest possible position. [2]
How to do a chair dip
Brace a sturdy, non-rolling chair against a wall. Sit at the edge and grip it beside your hips.
Step your feet forward and move your hips just clear of the seat. Keep your back close to the chair and shoulders down.
Bend your elbows straight back and lower slowly. Stop at about 90 degrees—or sooner if your shoulders begin to roll forward or feel uncomfortable.
Press through your palms to straighten your elbows, keeping the movement smooth and your shoulders away from your ears.
Ninety degrees is a practical ceiling, not a target you must reach. Use the deepest range you can control without shoulder pain, pinching, or forward shoulder drift.
Make it easier or harder
Easier: bend your knees, bring your feet closer, and use a shorter range.
Harder: move your feet farther away or straighten your legs while preserving the same shoulder position.
Progress only when every repetition stays slow and your hips travel vertically beside the chair.
Common mistakes
Using a light or rolling chair that can slide or tip.
Letting the hips drift far forward, which increases shoulder extension at the bottom.
Flaring the elbows sideways or shrugging the shoulders toward the ears.
Dropping quickly, bouncing out of the bottom, or forcing extra depth through discomfort.
Build a chair-dip interval
Frequently asked questions
What muscles do chair dips work?
Chair dips primarily train the triceps, which extend the elbows. The shoulders and chest help stabilize and assist, but the bench-supported position uses more shoulder extension than parallel-bar or ring dips.
How low should I go in a chair dip?
Use a pain-free range and stop before your shoulders roll forward. About 90 degrees of elbow bend is a practical ceiling, not a depth target you must force. A shallower controlled rep is preferable to extra depth with shoulder discomfort.
How can I make chair dips easier?
Bend your knees and place your feet closer to the chair so your legs carry more of your weight. Keep the chair fixed against a wall and shorten the range until every repetition stays controlled.
References