How to Do Chair Dips with Control
Chair dips use your body weight to work the triceps at the back of your upper arms. Careful positioning and a controlled range of movement matter more than completing lots of repetitions.
What a chair dip involves
A chair dip begins with your hands on the front edge of a stable chair and your body just in front of the seat. You bend and straighten your elbows to lower and raise yourself, while your feet stay on the floor.
The triceps do much of the work, with the shoulders and upper body helping to keep you steady. How demanding the movement feels depends on your body position, range of movement and current strength.
Setting up safely
Choose a strong chair with a flat seat and place it against a wall so it cannot slide. Sit on the edge, put your palms beside your hips with your fingers facing forwards, then move your hips just beyond the seat.
Keep your chest lifted, your neck relaxed and your shoulders away from your ears. Start with your knees bent and your feet planted firmly, leaving enough space to move without the chair shifting.
Performing each repetition
Bend your elbows and lower your body slowly, keeping your back close to the chair. Stop at a depth that feels controlled and comfortable rather than forcing your shoulders into a deep position.
Press through your palms and straighten your elbows to return to the start without snapping them into place. Breathe steadily, keep your hips close to the seat edge and aim for smooth repetitions rather than speed.
Adjusting the exercise
To make chair dips more manageable, use a shallow range of movement and keep your feet closer to the chair. To increase the challenge, move your feet farther away or straighten your legs, but only if you can maintain the same steady form.
End the set when your shoulders begin to lift, your elbows flare widely or you can no longer control the movement. If the exercise causes sharp or persistent discomfort, stop and choose a different triceps movement that feels more suitable.