Chair Dip

oec:chair-dip

A beginner bodyweight pushing exercise performed with the hands braced on the edge of a sturdy chair to target the triceps and shoulders.

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Also called: Chair Triceps Dip, Triceps Chair Dip, Seated Chair Dip, Chair dips

How to do it

Place a sturdy, non-slip chair firmly against a wall or on stable ground.
Sit on the front edge of the seat with your hands gripping the edge right beside your hips, fingers pointing forward.
Extend your legs forward with knees slightly bent or straight, and slide your hips forward just off the seat, supporting your body on locked-out arms.

Inhale as you lower your torso vertically by bending at the elbows.
Descend until your upper arms are roughly parallel to the floor or your elbows reach approximately ninety degrees of flexion.
Exhale and press firmly through your palms to extend your elbows and return to the starting position.

Inhale smoothly as you lower your body; exhale forcefully as you press back up to the lockout.

Drifting the hips too far forward away from the chair, placing excessive anterior shearing stress on the shoulders.: Keep your spine and hips skimming right along the front edge of the chair throughout the movement.
Allowing the shoulders to shrug upward toward the ears at the bottom of the rep.: Actively depress your shoulder blades, keeping your chest open and neck long.
Descending too deep into severe shoulder extension.: Stop when your upper arms are parallel to the floor or around a ninety-degree elbow angle.

Ensure the chair is stable and will not tip forward or slide out from under you; brace it against a wall if necessary.

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