Tricep dips (chair)

A simple but effective pushing exercise using a chair or low surface to isolate the triceps and work the chest and shoulders. Great for beginners building pressing strength.

How to Perform

1. Sit on the edge of a sturdy chair, hands gripping the edge beside your hips, fingers forward.
2. Slide your hips off the seat and extend your legs (or keep knees bent for less difficulty).
3. Lower your body by bending your elbows to 90 degrees, keeping them pointing straight back.
4. Keep your back close to the chair — don't let your hips drift far forward.
5. Press back up until arms are fully extended.

Common Mistakes

• Letting elbows flare outward instead of pointing straight back.
• Dipping too deep below 90 degrees, placing excessive strain on the shoulder joint.
• Shrugging the shoulders up toward the ears during the movement.

Appears In