Tricep Dips at Home (Chair Dips): Form, Mistakes and Variations

Chair dips, also called bench dips, are a popular at-home exercise for the back of the upper arms. All you need is a sturdy chair or bench, which makes them easy to fit into a home workout.

Muscles worked

• Triceps (back of the upper arm), the main mover
• Chest (pectorals)
• Front of the shoulders (anterior deltoids)

A quick word on “toning” arms

Dips build arm strength and muscle, but you can’t choose where your body loses fat. A visible change in your arms comes from a combination of strength training and overall fat loss through a calorie deficit.

How to do chair dips: step by step

1. Place a sturdy, non-rolling chair against a wall so it can’t slide.
2. Sit on the edge and place your hands next to your hips, fingers pointing forward, gripping the edge.
3. Walk your feet forward and slide your hips off the seat. Keep your knees bent at about 90 degrees for the beginner version.
4. Keep your back close to the chair and your shoulders down, away from your ears.
5. Bend your elbows to lower your body until your upper arms are about parallel to the floor (elbows near 90 degrees).
6. Press through your palms to straighten your arms and return to the start.

Start with: 2–3 sets of 6–12 reps.

Common mistakes

• Going too deep. Lowering far past 90 degrees puts a lot of stress on the front of the shoulder.
• Elbows flaring out. Keep them pointing backward.
• Drifting away from the chair. Stay close so your shoulders stay in a safer position.
• Shrugging. Keep your shoulders down and chest open.
• Using a chair that slides or has wheels. Safety first.

Variations

Easier

• Feet closer to the chair with knees bent more.
• Shorter range: Lower only partway at first.

Harder

• Straight legs: Extend your legs with heels on the floor.
• Feet elevated: Rest your heels on a second chair (advanced).
• Slow lowering: Take 3 seconds to lower on each rep.

Shoulder-friendly alternatives

If dips bother your shoulders, try these instead:

• Close-grip push-ups (on the floor, knees or against a counter)
• Overhead triceps extensions with a dumbbell or water bottle
• Triceps kickbacks with light weights or a resistance band

Safety tips

Skip dips if you have a current shoulder, elbow or wrist injury, and stop if you feel pain in the front of your shoulder. Check with a doctor or physical therapist if you’re unsure.

The bottom line

Chair dips are an effective, equipment-free triceps exercise when done with control and a limited range of motion. Keep your back close to the chair, stop at 90 degrees, and progress gradually.

This article expands on a tip from our Instagram series. Follow @fastweightlossdietplan for a new tip every week.

Sources

• American Council on Exercise (ACE) – Exercise Library
• CDC – Physical Activity Guidelines for Adults
• Physical Activity Guidelines for Americans, 2nd edition (HHS)

This article is for general education and isn’t medical advice. Talk to your doctor or a registered dietitian before changing your diet or exercise routine, especially if you have a health condition, are pregnant or take medication. See our Medical Disclaimer.